Date

Date

Improve Digestive Health

Dates are high in fiber(1) which may help prevent constipation and help digestive health(2).

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4 dates make up the recommended daily allowance

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NUTRIENTS OF Date

per 28 g. 1 oz, 1 handful (rda).

Energy

0 kJ

/

0 kcal

FAT

0 g

CARBOHYDRATE

0 g

Sugars

0 g

Fiber

0 g

Protein

0 g

Salt

0 g

Articles

1. Regulation (EC) Nº 1924/2006 of the European Parliament and of the Council of 20 December 2006.

2. Fathallah, N., Bouchard, D., & de Parades, V. (2017). Diet and lifestyle rules in chronic constipation in adults: From fantasy to reality…. Presse medicale (Paris, France: 1983), 46(1), 23-30.

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
19.87
5.56
Starch
g
0.00
0
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
0.262
0.058
Manganese, Mn
mg
0.262
0.073
Selenium, Se
µg
3.0
0.8
Vitamins
Vitamin C, total ascorbic acid
mg
0.4
0.1
Thiamin
mg
0.052
0.015
Riboflavin
mg
0.066
0.018
Niacin
mg
1.274
0.357
Pantothenic acid
mg
0.589
0.165
Vitamin B-6
mg
0.165
0.046
Folate, total
µg
19
5
Folic acid
µg
0.00
0.00
Folate, food
µg
19
5
Folate, DFE
µg
19
5
Choline, total
mg
6.3
1.8
Betaine
mg
0.4
0.1
Vitamin B-12
µg
0.00
0.00
Vitamin B-12, added
µg
0.00
0.00
Vitamin A, RAE
µg
0.00
0.00
Retinol
µg
0.00
0.00
Carotene, beta
µg
6
2
Carotene, alpha
µg
0
0
Vitamin A, IU
IU
0
0
Lycopene
µg
0.00
0.00
Lutein + zeaxanthin
µg
75
21
Vitamin E (alpha-tocopherol)
mg
0.05
0.01
Vitamin E, added
mg
0.00
0.00
Tocopherol, beta
mg
0.05
0.01
Tocopherol, gamma
mg
0.00
0.00
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

Lipids

4:0
g
0.000
0.000
Fatty acids, total saturated
g
0.032
0.009
6:0
g
0.000
0.000
8:0
g
0.001
0.000
10:0
g
0.001
0.000
14:1
g
0.000
0.000
17:0
g
0.001
0.000
12:0
g
0.001
0.000
14:0
g
0.000
0.000
15:1
g
0.000
0.000
13:0
g
0
0
18:0
g
0.011
0.003
15:0
g
0.000
0.000
16:1 undifferentiated
g
0.000
0.000
20:0
g
0.000
0.000
22:0
g
0.000
0.000
16:0
g
0.017
0.005
18:1 undifferentiated
g
0.035
0.010
18:1 c
g
0
0
16:1 c
g
0
18:2 n-6 c,c
g
0
0
16:1 t
g
0
18:1 t
g
0
0
24:0
g
0
0
Fatty acids, total monounsaturated
g
0.036
0.010
20:1
g
0.000
18:2 CLAs
g
0
0
17:1
g
0.000
0.000
22:1 undifferentiated
g
0.000
0.000
18:2 t not further defined
g
0
0
18:3 undifferentiated
g
0.001
24:1 c
g
0
0
Fatty acids, total polyunsaturated
g
0.019
0.005
18:3 n-3 c,c,c (ALA)
g
18:3 n-6 c,c,c
g
0.000
0.000
18:2 undifferentiated
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
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
Fatty acids, total trans
g
0
0
Fatty acids, total trans-monoenoic
g
0
0
Cholesterol
mg
0.0
0.0
Stigmasterol
mg
0
0
Campesterol
mg
0
0
Beta-sitosterol
mg
0
0

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 2 3
g
0.057
0.016

Others

Alcohol, ethyl
g
0.0
0.0
Caffeine
mg
0.0
0.0
Theobromine
mg
0.0
0.0