Fruit
dry pale brown dates.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
320
PROTEIN
2.5g
CARBS
74.9g
FAT
0.35g
FIBER
8.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories320kcal—
Protein2.5g5%
Carbohydrates74.9g27%
Fiber8.9g32%
Sugar66.6g133%
Total fat0.35g0%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water11.1g—
MINERALS
Sodium3.3mg0%
Potassium804mg17%
Calcium71.2mg5%
Iron3.2mg18%
Magnesium73.8mg18%
Phosphorus73mg6%
Zinc0.70mg6%
Copper0.36mg40%
Manganese0.82mg36%
Selenium0.78µg1%
VITAMINS
Vitamin A2700µg300%
Vitamin C4.4mg5%
Vitamin D2.6µg13%
Vitamin E0.03mg0%
Vitamin K3.3µg3%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.03mg2%
Niacin (B3)1.5mg9%
Pantothenic acid (B5)0.51mg10%
Vitamin B60.14mg8%
Biotin (B7)0.82µg3%
Folate (B9)18.6µg5%
%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 oz28.4g
1 lb453.6g
1 ml0.7g
1 liter718g
1 piece7.5g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, which promotes digestive health and helps prevent constipation.
- ✓Rich in antioxidants, such as flavonoids and carotenoids, 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.
- 1To soften for use in pastes or smoothies, soak pitted dates in hot water for 10-15 minutes, then drain.
- 2Use as a natural sweetener in baking by blending soaked dates into a paste to replace refined sugar in recipes.
- 3Chop and add to oatmeal, yogurt, salads, or grain bowls for a touch of sweetness and chewy texture.
- 4Create a simple appetizer or snack by removing the pit and stuffing with nuts (like almonds or walnuts), nut butter, or soft cheese (like goat cheese).
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry place like a pantry for up to 6 months.
- For longer-term storage (up to 1 year), place them in a sealed container or freezer bag in the refrigerator to maintain moisture and freshness.
FAQ
Frequently asked questions.
Are dry pale brown dates healthy?
Yes, dry pale brown dates are very healthy. They are an excellent source of dietary fiber, promoting digestive health and helping prevent constipation. They are also rich in antioxidants and essential minerals like potassium, magnesium, and copper, supporting heart health and bone density.
How many calories and carbohydrates are in dry pale brown dates?
Per 100g, dry pale brown dates contain approximately 320 calories and 74.91g of carbohydrates. They also provide 2.45g of protein and a minimal 0.35g of fat, making them a concentrated source of natural energy from sugars like fructose and glucose.
Are dry pale brown dates good for weight loss?
While dates are nutritious and high in fiber, their high calorie and natural sugar content means they should be consumed in moderation for weight loss. The fiber can contribute to satiety, but portion control is crucial to manage overall calorie intake.
Can diabetics eat dry pale brown dates?
Diabetics can consume dry pale brown dates in very small, controlled portions due to their high natural sugar content. While they have a moderate glycemic index, it's essential to monitor blood sugar levels and consult a healthcare professional or dietitian for personalized advice.
Are dry pale brown dates vegan and gluten-free?
Yes, dry pale brown dates are naturally vegan as they are a fruit and contain no animal products. They are also naturally gluten-free, making them a suitable ingredient for individuals following a gluten-free diet.
How can I use dry pale brown dates in cooking?
Dry pale brown dates are versatile in the kitchen. They can be chopped and added to oatmeal, salads, baked goods like cookies and bread, or blended into smoothies. They also serve as a natural sweetener in energy bars or as a standalone snack.
What do dry pale brown dates taste like?
Dry pale brown dates have a rich, sweet, and caramel-like flavor with a chewy texture. Their natural sweetness is concentrated, often described as having notes of honey and brown sugar, making them a popular natural sweetener.
How should I store dry pale brown dates?
Store dry pale brown dates in an airtight container in a cool, dry place away from direct sunlight. For extended freshness, especially in warmer climates, they can be stored in the refrigerator.
How long do dry pale brown dates last?
When stored properly in a cool, dry pantry, dry pale brown dates can last for 6-12 months. If kept in the refrigerator, their shelf life can extend significantly, often up to 1-2 years.
What is the difference between dry and fresh dates?
Dry dates have a lower moisture content compared to fresh dates, resulting in a chewier texture and a more concentrated sweetness and flavor. This reduced moisture also gives dry dates a significantly longer shelf life.
