Dates
Dates are a type of fruit commonly used in beverages, cakes, candies, and much more!
The flavor profile for dates can be described as chewy and sugary.
Dates contain over 16+ nutrients including 8 vitamins and 8 minerals. Dates are also sodium free, trans fat free, and saturated fat free.
Vegan
Vegetarian
Paleo
Gluten Free
Uses For Dates
There are 12 uses for dates. Find your use and start enjoying this tasty food today!
- Beverages.
- Cakes.
- Candies.
- Crumbles, Cobblers, Crisps.
- Desserts.
- Dressings, Marinades.
- Frostings, Fillings.
- Ice Cream, Frozen Desserts.
- Pies, Tarts, Pastries.
- Sauces.
- Slices, Bars.
- Snack.
Tips
Great ideas for purchasing, storing, and consuming dates.
- One way to ensure the quality of dates you purchase is to get fresh organic ones. These might not be pitted, but you can do that before eating or cooking them.
- Always wash dates before using them. However, you do not need to wash them before storing but if you do, pat them dry so that moisture does not spoil them when stored.
- Dates can easily be stored in the refrigerator for about a year.
- Dates are an excellent alternative to processed sugar for shakes, smoothies, and desserts.
- A pro tip for using dates as natural sugar is to make a paste of dates beforehand. Blend 2 cups of pitted dates with about one and a quarter cup of water.
Popular Varieties
Popular varieties of dates include: medjool dates and deglet noor dates.
Nutrition
Checkout the facts and figures to see how wealthy dates are.
Nutrition Facts
1 Serving
Serving size
Dates - Fresh - Medjool
100 Grams
100 Grams
Amount per serving
Calories
per serving
277
Amount/serving
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Cholesterol 0mg
0%
Sodium 1mg
0%
Amount/serving
% Daily Value*
Total Carbohydrate 75g
58%
Dietary Fiber 7g
24%
Total Sugars 66g
Includes 0g Added Sugars
0%
Protein 2g
4%
Copper 40%
·
Vitamin B6 19%
·
Magnesium 17%
·
Manganese 17%
·
Pantothenic Acid 16%
·
Potassium 15%
·
Niacin 12%
·
Phosphorous 9%
·
Zinc 6%
·
Calcium 6%
·
Iron 5%
·
Riboflavin 5%
·
Thiamin 5%
·
Folate 4%
·
Vitamin K 3%
·
Choline 2%
·
Vitamin A 1%
·
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Highlights
- High in fiber.
- Low in sodium.
- Excellent source of 2 micronutrients.
- Good source of 6 micronutrients.