Fruit
deglet noor dates.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
282
PROTEIN
2.5g
CARBS
75g
FAT
0.39g
FIBER
8.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories282kcal—
Protein2.5g5%
Carbohydrates75g27%
Fiber8.0g29%
Sugar63.4g127%
Total fat0.39g1%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water20.5g—
MINERALS
Sodium2.0mg0%
Potassium656mg14%
Calcium39mg3%
Iron1.0mg6%
Magnesium43mg10%
Phosphorus62mg5%
Zinc0.29mg3%
Copper0.21mg23%
Manganese0.26mg11%
Selenium3.0µg5%
VITAMINS
Vitamin A0µg0%
Vitamin C0.40mg0%
Vitamin D0µg0%
Vitamin E0.05mg0%
Vitamin K2.7µg2%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.07mg5%
Niacin (B3)1.3mg8%
Pantothenic acid (B5)0.59mg12%
Vitamin B60.17mg10%
Folate (B9)19µg5%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup177g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber, which aids in digestion and helps prevent constipation.
- ✓Rich source of antioxidants, including flavonoids, carotenoids, and phenolic acid, which protect cells from free radical damage.
- ✓Good source of essential minerals like potassium, magnesium, and copper, supporting heart health, blood pressure regulation, and bone density.
- ✓Provides a quick source of natural energy due to its high content of natural sugars like fructose and glucose.
COOKING TIPS
In the kitchen.
- 1Use as a natural sweetener in baking by making a date paste (blending soaked dates with a little water) to replace refined sugar.
- 2Stuff pitted dates with nuts, goat cheese, or nut butter for a quick and elegant appetizer or snack.
- 3Chop and add to oatmeal, yogurt, salads, or grain dishes like couscous and quinoa for sweetness and texture.
- 4Soak in hot water for 10-15 minutes to soften them before blending into smoothies or energy bars for a smoother consistency.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark pantry for several months.
- For longer-term storage (up to a year), keep them in the refrigerator or freezer to maintain moisture and freshness.
FAQ
Frequently asked questions.
Are deglet noor dates healthy?
Yes, deglet noor dates are very healthy. They are rich in dietary fiber, which aids digestion, and packed with antioxidants like flavonoids and carotenoids. They also provide essential minerals such as potassium, magnesium, and copper, supporting overall well-being.
What are the nutritional values of deglet noor dates?
Per 100g, deglet noor dates contain approximately 282 calories, 2.45g protein, 75.03g carbohydrates (primarily natural sugars), and 0.39g fat. They are also a good source of dietary fiber, contributing to digestive health.
Are deglet noor dates good for weight loss?
While deglet noor dates are calorie-dense due to their natural sugar content, their high fiber can promote satiety, potentially helping with portion control. However, for weight loss, they should be consumed in moderation as part of a balanced diet, given their caloric contribution.
Are deglet noor dates vegan and gluten-free?
Yes, deglet noor dates are naturally vegan as they are a fruit and contain no animal products. They are also naturally gluten-free, making them a suitable snack or ingredient for individuals following a gluten-free diet or with celiac disease.
Can diabetics eat deglet noor dates?
Deglet noor dates have a moderate glycemic index, but their high natural sugar content can impact blood glucose levels. Diabetics should consume them in very small, controlled portions and monitor their blood sugar, ideally consulting with a healthcare professional or dietitian.
Are deglet noor dates keto-friendly?
No, deglet noor dates are not keto-friendly. With over 75g of carbohydrates per 100g, they contain too much sugar to fit into a ketogenic diet, which typically restricts daily net carb intake to a much lower amount.
How can deglet noor dates be used in cooking?
Deglet noor dates are incredibly versatile. They can be eaten as a snack, chopped into salads, added to smoothies, used in baked goods like cakes and cookies, or as a natural sweetener in energy bars and savory dishes.
What do deglet noor dates taste like?
Deglet noor dates have a firm, chewy texture and a sweet, delicate, caramel-like flavor. They are often described as having a slightly nutty finish and are generally less sweet and firmer than their Medjool counterparts.
How should deglet noor dates be stored?
Dried deglet noor dates should be stored in an airtight container in a cool, dry place at room temperature, where they can last for several months. For extended freshness, they can be refrigerated for up to a year or frozen for even longer periods.
How do you know if deglet noor dates are fresh or spoiled?
Fresh deglet noor dates should be plump, slightly wrinkled, and have a uniform color. Avoid dates that are excessively hard, shriveled, or have a sour smell, mold growth, or any discoloration, as these are signs of spoilage.
