Other1 recipes
dried 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
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 2.7 µg of vitamin K.
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 cup170g
1 tablespoon10.6g
1 teaspoon3.5g
1 ml0.7g
1 liter708.3g
HEALTH BENEFITS
Why eat it.
- ✓High in natural sugars (glucose, fructose, and sucrose), providing a quick and sustained energy boost.
- ✓Good source of essential minerals like potassium, magnesium, and copper, which support heart health, blood pressure control, and bone strength.
COOKING TIPS
In the kitchen.
- 1Soak in hot water for 10-15 minutes to soften before blending into smoothies or making date paste.
- 2Use as a natural sweetener by chopping and adding to oatmeal, yogurt, salads, or baked goods.
- 3Stuff pitted dates with nuts, nut butter, or soft cheese like goat cheese for a simple appetizer or snack.
- 4Create a date paste (blended soaked dates) to use as a whole-food sugar substitute in recipes, replacing refined sugar.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark pantry for up to 6 months.
- For longer-term storage (up to a year), refrigerate in an airtight container to maintain moisture and freshness.
- Dried dates can also be frozen for over a year without significant loss of quality.
FAQ
Frequently asked questions.
How many calories and carbohydrates are in dried dates?
Per 100g, dried dates contain approximately 282 calories and 75.03g of carbohydrates. While they are calorie-dense due to their concentrated natural sugars, they offer a quick and sustained energy boost along with valuable nutrients.
How can I use dried dates in cooking?
Dried dates are incredibly versatile. They can be chopped and added to oatmeal, salads, baked goods like cookies and bread, or blended into smoothies. They also make a great natural sweetener in energy bars, sauces, or savory dishes.
What do dried dates taste like?
Dried dates have a rich, sweet, and caramel-like flavor with a chewy texture. The taste can vary slightly by variety, but generally, they offer a concentrated sweetness that makes them a popular natural sweetener and snack.
How long do dried dates last?
When stored properly in a cool, dry place, dried dates can last for about 6-12 months. In the refrigerator, they can extend their shelf life to up to a year, and in the freezer, they can last even longer, up to several years, without significant loss of quality.
Do dried dates need to be rehydrated before use?
Not always, but rehydrating dried dates can soften them and make them easier to blend or chop, especially if they are very firm. Simply soak them in warm water for 10-30 minutes, or until desired softness is achieved, then drain before use.
