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Need a Fresh Date for the Holidays? Try Your Local Market
Healthy Holiday Options for Dieters Including Tasty Diet Recipes for Dates & Appetizer Suggestions
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If you have never experienced the taste of fresh whole dates, you're in for a Diet Treat!
Fresh dates are extremely moist, extremely sweet, and extremely satisfying and the best part is that they contain few calories. While they are similar in flavor to packaged dates, the commercially packaged dates typically aren't as moist as fresh dates.
How many calorie are in a date? One pitted date contains a tiny 20 calories, about the same caloric content as a prune. There is only a trace of dietary fat in a fresh date. While they contain significant sugar content they will provide a burst of energy that is more productive that foods mined with granulated sugar. In addition dates are low in sodium content.
They are also packed with dietary fiber which boosts good digestive health and aids in controlling cholesterol. Dietary fiber can also assist in keeping the dieter feeling fuller for longer periods of time.
Dates also contain iron and they make a good choice for potassium content with 47 mg per date.
Diet Tips for Dates
Use fresh dates as a substitute for oil in your holiday recipes. You'll still have the moistness that the oil provides and your recipe will contain less calories derived from fat.
Stuff fresh dates with whipped cream cheese which contains about 1/3 the calories as solid blocks of cream cheese. Place on decorative trays as a healthy appetizer choice at your holiday party.
Add fresh chopped dates to your hot and cold cereals.
A mix of shredded fresh carrots, chopped dates and a bit of low fat or light salad dressing such as Light Miracle Whip creates a lovely holiday recipe that's delicious and mined with healthy nutritional benefits.
Add chopped dates to holiday cake recipes for a burst of health. Forego frosting and icing which is extreme in caloric content. The richness of the dates will go a long way in satisfying the taste buds for far less calories and fat grams.
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Nutrition Facts & Calories for Deglet Noor Dates | Units | Value per 100 grams | 1 cup, chopped ------- 147g | 1 date, pitted ------- 7.1g |
|---|---|---|---|---|
| Water |
g
|
20.53
|
30.18
|
1.46
|
| Calories, Energy |
kcal
|
282
|
415
|
20
|
| Energy |
kJ
|
1178
|
1732
|
84
|
| Protein |
g
|
2.45
|
3.60
|
0.17
|
| Total lipid (fat) |
g
|
0.39
|
0.57
|
0.03
|
| Ash |
g
|
1.60
|
2.35
|
0.11
|
| Carbohydrate, by difference |
g
|
75.03
|
110.29
|
5.33
|
| Fiber, total dietary |
g
|
8.0
|
11.8
|
0.6
|
| Sugars, total |
g
|
63.35
|
93.12
|
4.50
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| Sucrose |
g
|
23.84
|
35.04
|
1.69
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| Glucose (dextrose) |
g
|
19.87
|
29.21
|
1.41
|
| Fructose |
g
|
19.56
|
28.75
|
1.39
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| Minerals | ||||
| Calcium, Ca |
mg
|
39
|
57
|
3
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| Iron, Fe |
mg
|
1.02
|
1.50
|
0.07
|
| Magnesium, Mg |
mg
|
43
|
63
|
3
|
| Phosphorus, P |
mg
|
62
|
91
|
4
|
| Potassium, K |
mg
|
656
|
964
|
47
|
| Sodium, Na |
mg
|
2
|
3
|
0
|
| Zinc, Zn |
mg
|
0.29
|
0.43
|
0.02
|
| Copper, Cu |
mg
|
0.206
|
0.303
|
0.015
|
| Manganese, Mn |
mg
|
0.262
|
0.385
|
0.019
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| Selenium, Se |
µg
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3.0
|
4.4
|
0.2
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| Vitamins | ||||
| Vitamin C, total ascorbic acid |
mg
|
0.4
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0.6
|
0.0
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| Thiamin |
mg
|
0.052
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0.076
|
0.004
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| Riboflavin |
mg
|
0.066
|
0.097
|
0.005
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| Niacin |
mg
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1.274
|
1.873
|
0.090
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| Pantothenic acid |
mg
|
0.589
|
0.866
|
0.042
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| Vitamin B-6 |
mg
|
0.165
|
0.243
|
0.012
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| Folate, total |
µg
|
19
|
28
|
1
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| Folate, food |
µg
|
19
|
28
|
1
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| Folate, DFE |
µg_DFE
|
19
|
28
|
1
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| Choline, total |
mg
|
6.3
|
9.3
|
0.4
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| Lutein + zeaxanthin |
µg
|
75
|
110
|
5
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| Vitamin E (alpha-tocopherol) |
mg
|
0.05
|
0.07
|
0.00
|
| Vitamin K (phylloquinone) |
µg
|
2.7
|
4.0
|
0.2
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| Dihydrophylloquinone |
µg
|
0.0
|
0.0
|
0.0
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| Lipids | ||||
| Fatty acids, total saturated |
g
|
0.032
|
0.047
|
0.002
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| Fatty acids, total monounsaturated |
g
|
0.036
|
0.053
|
0.003
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| Fatty acids, total polyunsaturated |
g
|
0.019
|
0.028
|
0.001
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| Cholesterol |
mg
|
0
|
0
|
0
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Nutrition Facts & Calories in Medjool Dates | Units | Value per 100 grams | 1.00 X 1 date, pitted ------- 24g |
|---|---|---|---|
| Water |
g
|
21.32
|
5.12
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| Calories, Energy |
kcal
|
277
|
66
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| Energy |
kJ
|
1160
|
278
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| Protein |
g
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1.81
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0.43
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| Total lipid (fat) |
g
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0.15
|
0.04
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| Ash |
g
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1.74
|
0.42
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| Carbohydrate, by difference |
g
|
74.97
|
17.99
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| Fiber, total dietary |
g
|
6.7
|
1.6
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| Sugars, total |
g
|
66.47
|
15.95
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| Sucrose |
g
|
0.53
|
0.13
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| Glucose (dextrose) |
g
|
33.68
|
8.08
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| Fructose |
g
|
31.95
|
7.67
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| Lactose |
g
|
0.00
|
0.00
|
| Maltose |
g
|
0.30
|
0.07
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| Galactose |
g
|
0.00
|
0.00
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| Minerals | |||
| Calcium, Ca |
mg
|
64
|
15
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| Iron, Fe |
mg
|
0.90
|
0.22
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| Magnesium, Mg |
mg
|
54
|
13
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| Phosphorus, P |
mg
|
62
|
15
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| Potassium, K |
mg
|
696
|
167
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| Sodium, Na |
mg
|
1
|
0
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| Zinc, Zn |
mg
|
0.44
|
0.11
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| Copper, Cu |
mg
|
0.362
|
0.087
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| Manganese, Mn |
mg
|
0.296
|
0.071
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