Pitted Dates
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, pitted dates are highly nutritious. They are an excellent source of dietary fiber, which aids digestion, and provide essential minerals like potassium for heart health and magnesium for bone strength. They also contain antioxidants that help protect cells from damage.
Pitted dates are energy-dense, containing approximately 282 calories and 75g of carbohydrates per 100g. Most of these carbs come from natural sugars, making them a great source of quick energy, though they should be consumed in moderation.
While dates are high in fiber which promotes fullness, they are also high in calories and sugar. They can support weight loss when used as a nutrient-dense replacement for processed sweets, but it is important to monitor portion sizes.
Yes, pitted dates are a natural fruit and are inherently both vegan and gluten-free. They are an ideal whole-food snack for individuals following plant-based diets or those with gluten sensitivities.
No, pitted dates are generally not suitable for a strict ketogenic diet. With 75g of carbohydrates per 100g, even a small serving can significantly impact daily carb limits and potentially kick the body out of ketosis.
Absolutely. Pitted dates can be blended into a 'date paste' or finely chopped to replace refined sugar in smoothies, energy balls, and baked goods. This swap adds natural sweetness along with fiber and minerals that white sugar lacks.
Store pitted dates in an airtight container to maintain moisture. They last about 1 month at room temperature, up to 6-12 months in the refrigerator, and can be frozen for even longer storage without losing quality.
Pitted Dates is a versatile ingredient found in cuisines around the world. With 282 calories per 100g and 2.5 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the fruit category with complete nutrition information.
View all fruit →Discover 2 recipes featuring pitted dates with step-by-step instructions.
Browse recipes →Soaking is not required for snacking, but it is helpful for cooking. If you are blending dates into a sauce, dressing, or dough, soaking them in warm water for 10-15 minutes softens the skin and ensures a smoother consistency.
Check for visible mold, a fermented or sour smell, or the presence of pests. Note that white, powdery spots on the surface are often just natural sugar crystals that have risen to the surface, which is safe to eat.
Pitted dates have a deep, caramel-like sweetness with a rich, chewy texture. Depending on the variety, they can range from honey-like and soft to slightly more fibrous and intensely sugary.