How many calories are in dates?
Dates are one of the oldest types of plants in nature.
It grows on palm trees and belongs to the palm family and is characterized by its high nutritional value, which makes it an integrated food and has many benefits when combined in a balanced diet.
Date fruits are known by different names, there are dates, wet dates, or ripe dates, and there are more than 200 types of dates in different shapes and sweet tastes.
Dates are a sweet fruit that is certainly not devoid of calories, but it is full of many nutrients and some fiber.
Learn in this text about the nutritional value of dates and their distinctive benefits, in addition to the calories in different types of dates.
Types of dates
There are more than 200 types of dates in various shapes and flavors, and sometimes differing in taste and texture. Here are some very popular types of dates:
Dry dates: The process of drying dates increases the levels of some minerals, and there are different types of dry dates depending on where and how they are grown.
Among the types of dried dates, are the Medjool dates, Al-Zahidi, and Al-Daqla.
Medjool dates, one of the most famous types of dried dates in the world, is characterized by the size of a relatively large date grain.
Diabetic dates.
Ajwa Dates.
Khidri Dates.
Kholas Dates.
The difference between dried dates and fresh dates
Fresh dates are usually softer than dried dates, which have a lower water content.
In fact, the nutritional content of fresh dates is not much different from dried dates, except that the dried contains twice the amount of carbohydrates found in fresh.
Also, dried dates are a better source of fiber, calcium, and iron, but fresh dates contain vitamin C in larger amounts.
The nutritional value of dates
There are many types of dates, but despite the difference, the benefits of dates do not differ much from one type to another.
The nutritional value of dates does not differ much according to its type. Here is the nutritional value of some types of dates:
The nutritional value of dry dates
The types of dry dates differ, such as the Medjool dates and Deglet Nour dates, but in the general average, two dried dates contain the following:
Calories: 110
Protein: 1 g.
Fat: 0 gr.
Carbohydrates: 31 gr.
Fiber: 3 gr.
Sugar: 27 gr.
Also, dried dates are a good source of many nutrients, such as magnesium, calcium, iron, and potassium.
The nutritional value of Deglet Nour dates
A serving (100 grams or approximately 14 tablets) of Deglet El Nour dates contains:
282 calories.
2.5 grams of protein.
Less than half a gram of fat.
Approximately 75 grams of carbohydrates
63.4 grams of sugar, which includes simple sugars, such as sucrose, fructose, and glucose.
8 grams of fiber, and one grain contains half a gram of fiber.
A serving of Deglat Nour dates contains 19% of the body's daily requirement of potassium, 11% of magnesium, 8% of vitamin B6, 5% of folic acid, 6% of iron, and 4% of calcium.
Nutritional value in Medjool dates
A serving (100 grams or approximately 4 grains) of Medjool dates contains:
277 calories.
1.8 grams of protein.
Very little amount of fat.
75 grams of carbohydrates, of which 66.5 grams of sugar.
6.7 grams of fiber, and one Medjool date contains 1.6 grams of fiber.
One serving of Medjool dates contains the same nutrients as Deglet Nour dates, except that they have slightly higher servings of vitamin B6, potassium, magnesium, and calcium, and slightly lower servings of iron and folic acid.
Date ingredients
Dates have active substances and are a mixture of vitamins, minerals, antioxidants, and nutritional components. The following are the most important components of dates:
- The percentage of carbohydrates in dates: between 44-88%.
- The protein content in dates ranges between 2.3-5.6%.
- The percentage of fat in dates: between 0.2-0.5%.
fiber in dates
A quarter cup of dates provides 12% of a person’s daily fiber need. Dates contain a specific type of water-soluble fiber, known as (Beta-D-Glucan), and this type of fiber is of great benefit in terms of:
- Helps balance blood sugar levels.
- Inhibits cholesterol absorption.
- Increases stool volume.
It reduces the rate of digestion in the stomach, which increases the feeling of satiety.
Minerals in dates
The proportion of salts and minerals in dates is estimated at 15%, and dates contain the following minerals:
- potassium
- manganese
- magnesium
- copper
- It is high in calcium.
- Iron
- Vitamin K
- B vitamins, such as vitamin B-6 and folic acid.
- Antioxidants in dates
Dates have the highest content of antioxidants compared to figs and dried plums.
calories in dates
Despite the health benefits of dates, for people who are looking to adjust their carbohydrate intake, or for people with diabetes, consuming dates in high amounts may not be the best option for them.
Also, if you follow a low-calorie diet to try to lose weight or for other reasons, eating dates in large quantities is not a good option, because dates are high in calories.
The amount of calories in dates varies with different types, and the following are the calories in different types of dates:
- One Medjool Dates contains approximately 66 calories.
- One bateel date contains about 20 calories.
- One ounce of red dates contains approximately 51 calories.
- One Deglat El Nour date contains about 20 calories.
- One ounce of dried dates contains approximately 80 calories.
- One Ajwa date contains about 50 calories.
A medium-sized piece of dates maamoul contains approximately 285 calories.
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