fruit2 recipes
Pitted Dates.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
282
PROTEIN
2.5g
CARBS
75g
FAT
0.40g
FIBER
8.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories282kcal—
Protein2.5g5%
Carbohydrates75g27%
Fiber8.0g29%
Sugar63g126%
Total fat0.40g1%
Saturated fat0.03g0%
Cholesterol0mg0%
Water20.5g—
MINERALS
Sodium2.0mg0%
Potassium696mg15%
Calcium64mg5%
Iron0.90mg5%
Magnesium54mg13%
Phosphorus62mg5%
Zinc0.40mg4%
Copper0.40mg44%
Manganese0.30mg13%
Selenium3.0µg5%
VITAMINS
Vitamin A10µg1%
Vitamin C0.40mg0%
Vitamin D0µg0%
Vitamin E0.05mg0%
Vitamin K2.7µg2%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.06mg5%
Niacin (B3)1.6mg10%
Pantothenic acid (B5)0.30mg6%
Vitamin B60.20mg12%
Folate (B9)15µg4%
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 oz28.4g
1 lb453.6g
1 piece7g
HEALTH BENEFITS
Why eat it.
- ✓Rich in fiber, aiding digestion and preventing constipation.
- ✓High in natural sugars, providing a quick energy boost.
- ✓Contains antioxidants that protect cells from damage.
- ✓Good source of potassium, important for heart health.
- ✓May support bone health due to minerals like calcium and magnesium.
COOKING TIPS
In the kitchen.
- 1Enjoy as a healthy snack on their own or stuffed with nuts.
- 2Chop and add to oatmeal, yogurt, or salads for natural sweetness.
- 3Blend into smoothies, energy balls, or use as a natural sweetener in baked goods.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dry place.
- For longer shelf life, refrigerate dates for up to 6-12 months.
- Dates can be frozen for up to 1 year in a freezer-safe bag.
FAQ
Frequently asked questions.
Are pitted dates healthy?
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.
How many calories and carbs are in pitted dates?
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.
Are pitted dates good for weight loss?
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.
Are pitted dates vegan and gluten-free?
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.
Are pitted dates keto-friendly?
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.
Can I use pitted dates as a sugar substitute in baking?
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.
How should I store pitted dates and how long do they last?
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.
Do I need to soak pitted dates before using them?
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.
How can I tell if pitted dates have gone bad?
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.
What do pitted dates taste like?
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.
RECIPES
Cook with pitted dates.
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