Date

"Dates Are High in Fiber, Which May Help Improve Your Digestive Health"

Dates are high in fiber, which may help prevent constipation and improve your digestive health. Not only that, dates are also high in potassium and a source of copper (1,2).

Unlike other fruits, dates can be consumed at every stage of maturity: the Kimri stage (the fruit is young, green and has a hard texture), the Khalal or Bisr stage (maximum size and weight, yellow, purplish-pink, red or yellow-scarlet color, and firm texture), the Rutab stage (soft texture, less astringent, sweeter and darker color), and the Tamer stage (highest sweetness and lowest astringency, dark brown color and soft texture) (3).

Nutrient	Units	Value per 100 g	Value per 28 g, 1 oz (1 handful)
Proximates
Water	g	20.53	5.75
Energy	kcal	282	79
Energy	kJ	1178	330

Nutrient	Units	Value per 100 g	Value per 28 g, 1 oz (1 handful)
Proximates
Water	g	20.53	5.75
Energy	kcal	282	79
Energy	kJ	1178	330
Protein	g	2.45	0.69
Total lipid (fat)	g	0.39	0.11
Ash	g	1.60	0.45
Carbohydrate, by difference	g	75.03	21.01
Fiber, total dietary	g	8.0	2.2
Sugars, total	g	63.35	17.74
Sucrose	g	23.84	6.68
Glucose (dextrose)	g	19.87	5.56
Fructose	g	19.56	5.48
Lactose	g	0.00	0.00
Maltose	g	0.12	0.03
Galactose	g	0.00	0.00
Minerals
Calcium, Ca	mg	39	11
Iron, Fe	mg	1.02	0.29
Magnesium, Mg	mg	43	12
Phosphorus, P	mg	62	17
Potassium, K	mg	656	184
Sodium, Na	mg	2	1
Zinc, Zn	mg	0.29	0.08
Copper, Cu	mg	0.206	0.058
Manganese, Mn	mg	0.262	0.073
Selenium, Se	µg	3.0	0.8
Vitamins
Tocopherol, gamma	mg	0.05	0.01
Tocopherol, delta	mg	0.00	0.00
Vitamin D (D2 + D3)	µg	0.00	0.00
Vitamin D	IU	0.00	0.00
Vitamin K (phylloquinone)	µg	2.7	0.8
Vitamin E (alpha-tocopherol)	mg	0.05	0.01
Vitamin E, added	mg	0.00	0.00
Tocopherol, beta	mg	0.00	0.00
Vitamin A, IU	IU	10	3
Lycopene	µg	0.00	0.00
Lutein + zeaxanthin	µg	75	21
Carotene, alpha	µg	0.00	0.00
Cryptoxanthin, beta	µg	0.00	0.00
Carotene, beta	µg	6	2
Vitamin B-12, added	µg	0.00	0.00
Vitamin A, RAE	µg	0.00	0.00
Retinol	µg	0.00	0.00
Betaine	mg	0.4	0.1
Vitamin B-12	µg	0.00	0.00
Folate, food	µg	19	5
Folate, DFE	µg	19	5
Choline, total	mg	6.3	1.8
Vitamin B-6	mg	0.165	0.046
Folate, total	µg	19	5
Folic acid	µg	0.00	0.00
Niacin	mg	1.274	0.357
Pantothenic acid	mg	0.589	0.165
Thiamin	mg	0.052	0.015
Riboflavin	mg	0.066	0.018
Vitamin C, total ascorbic acid	mg	0.4	0.1
Lipids
20:5 n-3 (EPA)	g	0.000	0.000
22:5 n-3 (DPA)	g	0.000	0.000
22:6 n-3 (DHA)	g	0.000	0.000
Cholesterol	mg	0.0	0.0
Fatty acids, total saturated	g	0.032	0.009
4:0	g	0.000	0.000
6:0	g	0.000	0.000
8:0	g	0.001	0.000
10:0	g	0.001	0.000
12:0	g	0.001	0.000
14:0	g	0.001	0.000
15:0	g	0.000	0.000
17:0	g	0.001	0.000
16:0	g	0.017	0.005
18:0	g	0.011	0.003
20:0	g	0.000	0.000
22:0	g	0.000	0.000
Fatty acids, total monounsaturated	g	0.036	0.010
14:1	g	0.000	0.000
15:1	g	0.000	0.000
16:1 undifferentiate	g	0.010	0.000
17:1	g	0.000	0.000
18:1 undifferentiated	g	0.035	0.010
20:1	g	0.000	0.000
22:1 undifferentiated	g	0.000	0.000
Fatty acids, total polyunsaturated	g	0.019	0.005
18:2 undifferentiated	g	0.016	0.004
18:3 undifferentiated	g	0.003	0.001
18:3 n-6 c,c,c	g	0.000	0.000
18:4	g	0.000	0.000
20:2 n-6 c,c	g	0.000	0.000
20:3 undifferentiated	g	0.000	0.000
20:4 undifferentiated	g	0.000	0.000
Amino Acids
Tryptophan	g	0.012	0.003
Threonine	g	0.043	0.012
Isoleucine	g	0.049	0.014
Leucine	g	0.084	0.024
Lysine	g	0.066	0.018
Methionine	g	0.022	0.006
Cystine	g	0.067	0.019
Phenylalanine	g	0.050	0.014
Tyrosine	g	0.015	0.004
Valine	g	0.071	0.020
Arginine	g	0.136	0.038
Histidine	g	0.032	0.009
Alanine	g	0.083	0.023
Aspartic acid	g	0.213	0.060
Glutamic acid	g	0.359	0.101
Glycine	g	0.101	0.028
Proline	g	0.130	0.036
Serine	g	0.057	0.016
Others
Caffeine	mg	0.0	0.0
Theobromine	mg	0.0	0.0
Alcohol, ethyl	g	0.0	0.0

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov., NDB No: 09087, g = gram mg = milligram mcg = microgram IU = International Unit

References:
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Hui, Y. H. (2006). Handbook of fruits and fruit processing. John Wiley & Sons.