Date
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).
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.
Dates May Help Improve Your Digestive Health
| Nutrient | Units | Value per 100gr | Value per 28gr, 1 oz (1 handful) |
| Proximates | |||
| Water | g | 20.53 | 5.75 |
| Energy | kcal | 282 | 79 |
| Energy | kJ | 1178 | 330 |
| Nutrient | Units | Value per 100gr | Value per 28gr, 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 |