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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, seedless dates are highly nutritious. They are rich in fiber for digestion, antioxidants for cell protection, and potassium for heart health. They provide a natural energy boost without the crash associated with refined sugars.
Per 100g, seedless dates contain approximately 282 calories and 75g of carbohydrates. While they are high in natural sugars, they also provide 2.5g of protein and are virtually fat-free at 0.4g per serving.
In moderation, yes. Their high fiber content helps you feel full longer, which can prevent overeating. However, because they are calorie-dense, portion control is essential when including them in a weight loss plan.
Yes, seedless dates are naturally vegan and gluten-free. They are a whole fruit with no animal products or wheat-based ingredients, making them suitable for both dietary restrictions.
Diabetics can eat dates, but they should do so in moderation due to the high carbohydrate content. Because they have a low to medium glycemic index and contain fiber, they don't spike blood sugar as rapidly as refined sweets.
Seedless dates are incredibly versatile. You can stuff them with nuts or cheese, blend them into smoothies, chop them for salads, or use them in baking to add natural sweetness and moisture to cakes and breads.
Seedless dates have a rich, caramel-like flavor with a deep, natural sweetness. Their texture is typically chewy and slightly sticky, making them a popular healthy alternative to processed candy.
Seedless 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 1 recipes featuring seedless dates with step-by-step instructions.
Browse recipes →Store seedless dates in an airtight container in a cool, dry place. For a longer shelf life, keep them in the refrigerator or freezer to maintain their moisture and prevent them from becoming too hard or crystallized.
At room temperature, they usually last about 1 to 3 months. In the refrigerator, they can stay fresh for up to 6 to 12 months, and they can be frozen for even longer without losing their nutritional quality.
Yes, they are an excellent natural sweetener. You can make a 'date paste' by soaking and blending them with a little water to replace white sugar in recipes for cookies, energy bars, and smoothies.