Nutritional Value of Dates

Nutritional Value of Dates

Nutritional Value of Dates

15/03/2019

Dates are a powerhouse of nutrition comprising of vitamins, minerals and dietary fibre but no sodium at all. The chart given below shows that dates are nutrient dense as well.

  • Calories: Dates are high in calories with 100 grams of date flesh providing up to 314 calories.
  • Proteins and Fat: Dates are low in proteins and fat but high in sugars, which mainly comprise of fructose and glucose. Date seeds have a higher content of fat (9 grams/100 grams) and protein (5.1 grams/ 100 grams) in comparison to the flesh.
  • Vitamins: Dates are moderate sources of vitamin A with 100 grams serving providing 149 International Units (IU) of this vitamin. They also contain adequate levels of B complex vitamins such as pyridoxine (vitamin B6), niacin, pantothenic acid and riboflavin as well as vitamin K.
  • Minerals: Dates are a rich source of minerals like selenium, copper, potassium, magnesium, manganese, calcium and iron. They contain abundant amounts of potassium with 100 grams serving providing 696 mg or 16% of the daily recommended levels of this electrolyte. They are also an excellent source of iron, providing 0.90 mg in 100 grams serving which is 11% of the recommended daily intake.