Dates Nutrition Facts
Dates are the fruit of the date palm tree, grown in many tropical regions around the world. They have become very popular in recent years and they are one of nature's sweetest treats. Their high sugar content may have you wondering whether dates are considered a healthy choice. Dates are definitely sweet, but as a fruit, they also provide beneficial micronutrients and some fibre. You may want to consume dates in moderation, but they are by no means an empty-calorie food. This because, despite their high sugar content, the amount of fibre in dates gives them a low glycemic load, meaning the dates are the perfect little snack when you feel like eating something really sweet without feeling guilty afterwards. Aside from all the nutrients described above, if you wish to learn more about dates nutrition facts, including all the nutrients it has and benefits and possible allergies, read all the important information below.
Dates Nutrition Facts: What do They Contain?
The following nutrition information is for 100g of dates.
Calories: 277
Carbs: 75 grams
Fibre: 7 grams
Protein: 2 grams
Potassium: 20% of the RDI
Magnesium: 14% of the RDI
Copper: 18% of the RDI
Manganese: 15% of the RDI
Iron: 5% of the RDI
Vitamin B6: 12% of the RDI
Dates Nutrition Facts: Carbs
One date has a little over 5 grams of carbohydrates, the majority of which come from sugar. Furthermore, dates taste so sweet because they have a high fructose content, which is twice as sweet as glucose. There is about half a gram of fibre on an average date. The sugar content increases and fibre decrease as the fruit ripens.
Dates Nutrition Facts: Protein
Dates supply a minimal amount of protein. So, you should include other protein sources, like lean meats, fish, nuts, seeds, and legumes, to meet your daily needs.
Dates Nutrition Facts: Fibre
With almost 7 grams of fibre in a 3.5-ounce serving, including dates in your diet is a great way to increase your fibre intake. Fibre can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool. In one study, 21 people who consumed 7 dates per day for 21 days experienced improvements in stool frequency and had a significant increase in bowel movements compared to when they did not eat dates. Also, the fibre in dates may be beneficial for blood sugar control. Fibre slows digestion and may help prevent blood sugar levels from spiking too high after eating. For this reason, dates have a low glycemic index (GI), which measures how quickly your blood sugar rises after eating a certain food.
Dates Nutrition Facts: Vitamins and Minerals
Dates are a good source of potassium, magnesium, and iron. Also, dates supply six essential B vitamins, including folate and pantothenic acid. Dates also have a high concentration of polyphenols, a type of antioxidant that protects against cellular damage, along with beneficial phytoestrogens.
Dates Nutrition Facts: Health Benefits
The micronutrients and plant compounds in dates are associated with several promising health benefits.
Protect Against Cancer
Dates contain antioxidant and anti-inflammatory properties that are associated with cancer prevention. Upon testing date extract, researchers have found impressive free-radical scavenging ability and antitumoral activity.
Support Heart Health
Dates provide potassium, an essential electrolyte for the cardiovascular system. Potassium has well-established effects on reducing high blood pressure. Dates are also very low in sodium and provide some fibre. All three of these factors support the consumption of dates for heart health.
Promote Strong Bones
The magnesium in dates is involved with bone formation. Magnesium deficiency is associated with a higher risk of osteoporosis. Obtaining magnesium from food sources, rather than from supplements, is preferred as it reduces the risk of toxicity. In addition, the iron from dates helps supply healthy bone marrow stores.
May Reduce Menopausal Symptoms
Isoflavones, commonly associated with soy products, are a type of phytoestrogen that helps reduce the unpleasant symptoms of menopause. When it comes to fruit, dates have the highest concentration of isoflavones. For this reason, dates are being studied for their ability to provide natural relief from menopausal symptoms.
Help Stabilize Blood Sugars
With dates, a small amount can go a long way. When used in place of concentrated sweeteners, like syrups and refined sugars, dates impart sweetness without producing significant spikes in blood sugar levels. Dates are also a convenient, portable snack that can be useful for low blood sugar episodes.
Dates Nutrition Facts: Allergies
Allergic reactions to dates aren't typical and are usually limited to itching and inflammation in and around the mouth. Mold or sulfites, added to dried fruits like dates as a preservative, are generally responsible for the symptoms of date allergies. Symptoms often resemble those for asthma and can range from mild wheezing to a life-threatening anaphylactic reaction, which requires immediate medical attention. Many people with fruit allergies are also sensitive to latex or pollen. If you suspect you're allergic to dates, avoid eating them and talk to your doctor to determine the source of the problem.
Dates Nutrition Facts: Varieties
Dates, fruits of the date palm tree, have existed since prehistoric times and are believed to have been cultivated as early as 8,000 years ago. Native to the Middle East, there are over 100 different varieties of date palm trees. Dates hang in large clusters atop the towering palm trees and range in texture from hard, dry varieties to semi-dry types like Deglet Noor dates, and large, soft dates, such as Medjool dates. Although dates can appear to be dried, they're actually fresh fruits. Fresh, whole dates contain just 30% moisture, making them one of nature's only naturally "dried fruit." To prolong shelf life, many dates are left on the palm tree until entirely ripe. Though they're slightly dry before being harvested, these dates, which are available at many specialty grocery stores, are still considered fresh. Pitted dates can be purchased whole, chopped, or extruded. Extruded dates are coated with oat flour, rice flour, or dextrose for use in baking. Date juice is also available and can be used in making baked goods or smoothies.
Dates Nutrition Facts: When It’s Best to Eat
Although packaged dates, both pitted and unpitted, are available all year, the season for fresh dates in the United States is from mid-August to mid-March.
