Dates

A summary of the nutritional values of dates, date sugar, date syrup and date paste

Dates and date products contain at least 8 minerals and 10 vitamins. They are a source of fiber. Including polyphenols and antioxidants .

Did you know that there are more than 200 different types of dates? In addition, every harvest is different. Whether you eat whole dates, date sugar , date paste or date syrup , it is actually all about the same. What is called date sugar is actually ground dried dates in powder form. In addition, date syrup or date syrup are synonyms and date powder is actually diluted with water. The date paste is crushed dates.

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Nutritional values of dates.

This is an example of the nutritional values of the Deglet Noor date:

Nutritional value per 100 g (3.5 oz)
Energy1178 kJ (282 kcal)
carbohydrates75.03 g
sugars63.35 g
Dietary fiber8 g
fats0.39 g
Egg white2.45g (0.086oz)
VitaminsNumber of pieces % DV *
Vitamin A equivalent. beta-carotene lutein zeaxanthin0%
6 g
75 µg
Vitamin A.10 IE
Thiamine (B1)5%
0.052mg
Riboflavin (B2)6%
0.066mg
Niacin (B3)8%
1,274mg
Pantothenic Acid (B5)12%
0.589mg
Vitamin B613%
0.165mg
Folic acid (B9)5%
19 g
Vitamin C0%
0.4mg
Vitamin E0%
0.05mg
Vitamin K3%
2.7 µg
MineralsNumber of pieces % DV *
Calcium4%
39mg
Iron8%
1.02mg
Magnesium12%
43mg
Manganese12%
0.262mg
Phosphorus9%
62mg
Potassium14%
656mg
Sodium0%
2mg
Zinc3%
0.29mg
Units: μg = micrograms – mg = milligrams – IU = International units

*Percentages are approximate based on US adult recommendations

Bart Maes

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