Dates have a wonderful range of health benefits thanks to their excellent nutritional value. Although dates contain a higher amount of calories because they're dried, they still make for an excellent because they're packed with vitamins and minerals. Dates are a good source of potassium, magnesium, copper, manganese and vitamin B6. They're also high in fiber which is why they're recommened for when you're constipated as fiber helps promote regular bowel movement. It's also been studied that the fiber in dates may help control and stabilise blood sugar levels as the fiber helps slow digstion and prevent blood sugar spikes after eating.
A rich source of: potassium, magnesium, copperr, manganese, iron.
Dates, raw, flesh and skin
| Energy (kcal) | 124 |
| Energy (kJ) | 530 |
| Water (g) | 60.7 |
| Starch (g) | 0 |
| Total sugars (g) | 31.3 |
| Glucose (g) | 16.2 |
| Fructose (g) | 15.1 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 1.5 |
| Protein (g)/100kcal | 1.2 |
| Protein % of calories | 4.8 |
| Carbohydrate (g) | 31.3 |
| Carbohydrate (g)/100kcal | 25.2 |
| Carb % of calories | 101 |
| Fat (g) | 0.1 |
| Fat (g)/100kcal | 0.1 |
| Fat % of calories | 0.7 |
| Satd FA /100g fd (g) | 0 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 58 |
| Potassium (mg) | 387 |
| Calcium (mg) | 6 |
| Magnesium (mg) | 29 |
| Phosphorus (mg) | 236 |
| Iron (mg) | 1 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 2.8 |
| Chloride (mg) | 67 |
| Manganese (mg) | 0 |
| Selenium (µg) | 28 |
| Iodine (µg) | 0 |
| Vitamin D (µg) | 1 |
| Vitamin E (mg) | 0.2 |
| Thiamin (mg) | 0.6 |
| Riboflavin (mg) | 0.3 |
| Niacin (mg) | 11.1 |
| Tryptophan/60 (mg) | 7.2 |
| Niacin equivalent (mg) | 18.3 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 0.4 |
| Folate (µg) | 0 |
| Pantothenate (mg) | 1 |
| Biotin (µg) | 6.7 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 1.8 |
| AOAC fibre (g) | N |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |
Dates
| Serving Size grams | 60 |
| Teaspoons of table sugar equivalent | 15.1 |
| Glycemic Index | 103 |
| Glycemic Load | 41.2 |
| Potential GI Range | 103±21 |
| Energy (kcal) | 235 |
| Energy (kJ) | 1002 |
| Water (g) | 16 |
| Starch (g) | 0.7 |
| Total sugars (g) | 58 |
| Glucose (g) | 28.1 |
| Galactose (g) | 0 |
| Fructose (g) | 29.9 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 2.4 |
| Protein (g)/100kcal | 1 |
| Protein % of calories | 4.1 |
| Carbohydrate (g) | 58.7 |
| Carbohydrate (g)/100kcal | 25 |
| Carb % of calories | 99.9 |
| Fat (g) | 0.6 |
| Fat (g)/100kcal | 0.3 |
| Fat % of calories | 2.3 |
| Satd FA /100g fd (g) | 0.3 |
| Mono FA /100g food (g) | 0.3 |
| Poly FA /100g food (g) | 0 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 210 |
| Potassium (mg) | 190 |
| Calcium (mg) | 84 |
| Magnesium (mg) | 60 |
| Phosphorus (mg) | 140 |
| Iron (mg) | 1.3 |
| Copper (mg) | 0.3 |
| Zinc (mg) | 1 |
| Chloride (mg) | 340 |
| Manganese (mg) | 0.5 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 7.7 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 1.4 |
| Tryptophan/60 (mg) | 1.1 |
| Niacin equivalent (mg) | 2.5 |
| Vitamin B6 (mg) | N |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 9 |
| Pantothenate (mg) | 0.4 |
| Biotin (µg) | 6.8 |
| Vitamin C (mg) | 1 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 4 |
| AOAC fibre (g) | 7.5 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 520 |
| Retinol Equivalent (µg) | 87 |