dates
Also known as: khajoor
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Also known as: khajoor
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Chewy Medjool dates filled with creamy almond butter and a sprinkle of flaky sea salt. A simple, no-bake treat that's perfect for a healthy snack or a quick energy boost. Ready in minutes!
A classic sweet and tangy Indian chutney made from tamarind, dates, and jaggery. This versatile condiment, also known as Imli Chutney, is the perfect accompaniment for chaat, samosas, and pakoras.
A delicious and healthy Indian sweet made without any refined sugar. This rich barfi gets its natural sweetness from dried figs and dates, packed with the crunch of mixed nuts. Perfect for festive occasions or as a guilt-free treat.
A luxurious and creamy vermicelli pudding from Mughlai cuisine, slow-cooked with milk, dates, and a medley of nuts. This traditional dessert is the heart of Eid celebrations, fragrant with cardamom and saffron.
Yes, dates are very healthy. They are rich in dietary fiber, which aids digestion and helps prevent constipation. Dates also provide a good source of antioxidants like flavonoids, carotenoids, and phenolic acid, which help combat oxidative stress. They are also a good source of essential minerals such as potassium, magnesium, and copper, supporting heart health and bone density.
Dates are naturally high in sugar, primarily fructose and glucose, providing a quick energy boost. Per 100g, dates contain approximately 74.97g of carbohydrates, almost all of which are natural sugars, and about 277 calories. While nutritious, their high sugar content means they should be consumed in moderation.
Dates can be part of a weight-loss diet when consumed in moderation. Their high fiber content can promote satiety and aid digestion, which can be beneficial. However, they are calorie-dense (277 calories per 100g), so overconsumption can lead to weight gain. Portion control is key.
Yes, dates are naturally vegan as they are a fruit and contain no animal products. They are also naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity.
Diabetics can eat dates, but in very small, controlled portions due to their high natural sugar content and moderate glycemic index. It's best to consume them with a source of protein or fat to help slow sugar absorption, and always monitor blood sugar levels. Consulting a healthcare professional or dietitian is recommended.
No, dates are generally not considered keto-friendly. With approximately 74.97g of carbohydrates per 100g, they are very high in sugar and carbs, which would quickly exceed the strict daily carbohydrate limits of a ketogenic diet.
dates is a versatile ingredient found in cuisines around the world. With 277 calories per 100g and 1.81 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the other category with complete nutrition information.
View all other →Dates are incredibly versatile in cooking. They are often used as a natural sweetener in smoothies, energy bars, and baked goods. They can also be chopped and added to salads, oatmeal, or yogurt, or stuffed with nuts and cheese for a savory appetizer. Date paste is a popular sugar substitute.
Dates have a distinctively sweet, rich, and caramel-like flavor with a chewy, slightly sticky texture. The taste can vary slightly depending on the variety, with some being softer and sweeter (like Medjool) and others firmer and less intensely sweet (like Deglet Noor).
Fresh dates can be stored at room temperature in an airtight container for about a week. For longer storage, refrigerate them in a sealed bag or container, where they can last for several weeks to a few months. For extended freshness, dates can be frozen for up to a year.
Fresh dates should be plump, soft, and have a slightly wrinkled but not shriveled skin. They should smell sweet. If dates appear overly hard, shriveled, have a sour or fermented smell, or show any signs of mold, they are likely spoiled and should be discarded.