Fruit
dry dark brown dates.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
311
PROTEIN
2.4g
CARBS
72.7g
FAT
0.35g
FIBER
9.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories311kcal—
Protein2.4g5%
Carbohydrates72.7g26%
Fiber9.1g33%
Sugar68.8g138%
Total fat0.35g0%
Saturated fat0.11g1%
Trans fat0g—
Cholesterol0mg0%
Water13.1g—
MINERALS
Sodium3.1mg0%
Potassium782mg17%
Calcium66.1mg5%
Iron4.8mg27%
Magnesium75.2mg18%
Phosphorus70.3mg6%
Zinc0.58mg5%
Copper0.44mg49%
Manganese0.84mg37%
Selenium0.77µg1%
VITAMINS
Vitamin A2705µg301%
Vitamin C3.8mg4%
Vitamin D0.68µg3%
Vitamin E0.03mg0%
Vitamin K4.5µg4%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.03mg2%
Niacin (B3)1.1mg7%
Pantothenic acid (B5)0.53mg11%
Vitamin B60.15mg9%
Biotin (B7)0.94µg3%
Folate (B9)12.8µg3%
%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 cup175g
1 tablespoon10.9g
1 teaspoon3.7g
1 oz28.4g
1 lb453.6g
1 ml0.7g
1 liter740g
1 piece8g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, which aids in digestion and promotes regular bowel movements.
- ✓Rich in antioxidants, including flavonoids, carotenoids, and phenolic acid, which help protect cells from free radical damage.
- ✓High in 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.
- 1Soak in hot water for 10-15 minutes to soften before blending into smoothies, sauces, or date paste.
- 2Use as a natural sweetener in baking by pureeing them to replace refined sugar in recipes for cakes, cookies, and energy bars.
- 3Chop and add to oatmeal, salads, or savory dishes like Moroccan tagines for a balance of sweetness and texture.
- 4Remove the pit and stuff with nuts (like almonds or walnuts), cheese (like goat cheese), or nut butter for a simple appetizer or snack.
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 1 year), place them in the refrigerator or freezer to preserve their moisture and flavor.
FAQ
Frequently asked questions.
Are dry dark brown dates healthy?
Yes, dry dark brown dates are very healthy. They are an excellent source of dietary fiber, which aids digestion, and are rich in antioxidants like flavonoids and carotenoids that protect cells. Dates also provide essential minerals such as potassium, magnesium, and copper, supporting various bodily functions.
What are the nutritional benefits of dry dark brown dates?
Dry dark brown dates offer significant nutritional benefits, including being an excellent source of dietary fiber for digestive health. They are packed with antioxidants, essential minerals like potassium, magnesium, and copper, and provide a quick, natural energy boost from their natural sugars. They are low in fat and contain some protein.
How many calories and carbs are in dry dark brown dates?
Per 100 grams, dry dark brown dates contain approximately 310.95 calories and 72.67 grams of carbohydrates. They also provide about 2.38 grams of protein and a minimal 0.35 grams of fat, making them a calorie-dense source of natural energy.
Are dry dark brown dates suitable for diabetics?
While dates are a natural source of sugar, their high fiber content can help moderate blood sugar spikes compared to refined sugars. However, due to their high sugar and carbohydrate content, diabetics should consume dry dark brown dates in moderation and monitor their blood glucose levels carefully. Consulting a healthcare professional or dietitian is recommended.
Are dry dark brown dates vegan and gluten-free?
Yes, dry dark brown dates are naturally vegan as they are a plant-based fruit and contain no animal products. They are also naturally gluten-free, making them a suitable ingredient for individuals with celiac disease or gluten sensitivities.
How can dry dark brown dates be used in cooking?
Dry dark brown dates are incredibly versatile in cooking. They can be chopped and added to oatmeal, cereals, salads, or baked goods like cookies and bread. They also make a great natural sweetener in smoothies, energy bars, or pureed into a paste for desserts and sauces.
What is the taste and texture of dry dark brown dates?
Dry dark brown dates have a rich, sweet, and caramel-like flavor with hints of honey and brown sugar. Their texture is typically chewy and slightly sticky, with a soft, fleshy interior. The 'dry' aspect refers to their lower moisture content compared to fresh dates, concentrating their sweetness and chewiness.
How should dry dark brown dates be stored?
Dry dark brown dates should be stored in an airtight container in a cool, dry place, away from direct sunlight. For longer shelf life, especially in warmer climates, they can be stored in the refrigerator, which helps maintain their freshness and prevents them from drying out further or molding.
Do dry dark brown dates need to be rehydrated before eating or cooking?
While not strictly necessary, rehydrating dry dark brown dates can improve their texture, making them softer and plumper, especially for recipes requiring a smoother consistency. You can soak them in warm water for 15-30 minutes, or in hot water for a quicker result, then drain before use.
Are dry dark brown dates good for energy?
Yes, dry dark brown dates are an excellent source of quick, natural energy. Their high content of natural sugars like fructose and glucose provides an immediate boost, making them a popular snack for athletes or anyone needing sustained energy throughout the day. The fiber content also helps regulate this energy release.
