Pistachio
Almond
Walnut
Barberry
Raisins
Saffron
Jujube
Dried Fig
Kaloote
Piarom
Zahedi
Mazafati
Estameran
Rabbi
One date (8g) provides 23 calories, 0.2g of protein, 6g of carbohydrates, and 0g of fat. Dates are a good source of potassium, magnesium, and iron. The USDA provides the following nutrition information.
|
Calories |
23cal |
|
Fat |
0 |
|
Sodium |
0.2mg |
|
Carbohydrates |
6g |
|
Fiber |
0.6g |
|
Sugars |
5g |
|
Protein |
0.2g |
|
Potassium |
53mg |
|
Magnesium |
3.4mg |
|
Iron |
0.1mg |
Carbs
One date has 6 grams of carbohydrates, the majority of which come from sugar. Furthermore, dates taste so sweet because they have a high fructose content, which is twice as sweet as glucose. There is just over half a gram of fiber in an average date. The sugar content increases, and fiber decreases, as the fruit ripens. The glycemic index of dates can range between 43 and 55 depending on the variety and level of ripeness. Despite their sweetness, dates are, surprisingly, a low glycemic food.
Fat
Dates are not a significant source of fat.
Protein
Dates supply a minimal amount of protein. Include other protein sources, like lean meats, fish, nuts, seeds, and legumes, to meet your daily requirements.
Vitamins and Minerals
Dates are a good source of potassium, magnesium, and iron. Also, dates supply six essential B vitamins, including folate and pantothenic acid. Dates also have a high concentration of polyphenols, a type of antioxidant that protects against cellular damage, along with beneficial phytoestrogens.
Calories
One date (8g) provides about 23 calories, most of which comes from carbs. Larger Medjool dates (24g) provide 66.5 calories.
Summary
Medjool dates are a rich source of carbohydrates. They provide a good amount of potassium, magnesium, and iron as well as many B vitamins, and are naturally low in fat, cholesterol, and sodium.
The micronutrients and plant compounds in date are associated with several promising health benefits.
Protects Against Cancer
Dates contain antioxidant and anti-inflammatory properties that are associated with cancer prevention. Upon testing date extract, researchers have found impressive free-radical scavenging ability and antitumoral activity.
Supports Heart Health
Dates provide potassium, an essential electrolyte for the cardiovascular system. Potassium has well-established effects on reducing high blood pressure. Dates are also very low in sodium and provide some fiber. All three of these factors support the consumption of dates for heart health.
Promotes Strong Bones
Dates contain magnesium, which is important in bone formation. Magnesium deficiency is associated with a higher risk of osteoporosis. Obtaining magnesium from food sources rather than from supplements is preferred as it reduces the risk of toxicity. Furthermore, the iron from dates helps supply healthy bone marrow stores.
May Reduce Menopausal Symptoms
Isoflavones, commonly associated with soy products, are a type of phytoestrogen that helps reduce the unpleasant symptoms of menopause. When it comes to fruit, dates have the highest concentration of isoflavones. For this reason, dates are being studied for their ability to provide natural relief from menopausal symptoms.
Helps Stabilize Blood Sugars
With dates, a small amount can go a long way. When used in place of concentrated sweeteners, like syrups and refined sugars, dates impart sweetness without producing significant spikes in blood sugar levels. Dates are also a convenient, portable snack that can be useful for low blood sugar episodes.
Kelite dates have a very warm nature, so it is very suitable for people who have a cold nature. Kaloote dates are rich in minerals and iron and vitamins B, C, and A, which are also good for skin and hair health and people who are physically weak or suffer from diseases such as anemia, internal ulcers, or digestive problems.
Dates should appear plump, glossy, and moist. They may be slightly wrinkled but shouldn’t be broken, cracked, dry, hard, or shriveled. They have a sticky-sweet, almost candied texture and rich flavor. For the longest shelf life, store soft and semi-soft varieties like Deglet Noor in the refrigerator, where they’ll keep for up to 18 months. Store at room temperature for up to a year. Dried packaged dates are pasteurized to inhibit mold growth. You can store them at room temperature in an airtight container in a cool, dry place for about 6 months. They will also keep in the refrigerator for up to a year.
Piarom’s date moisture is Less than other types of dates (under %15) and figures are considered semi-dried. this kind of date has best tasting varieties of dates because this date taste is sweet and has a uniquely delicious, and indescribable test.
Piyarom date or Maryami date, This date is the most expensive and luxurious Semi Dried date. this is the name of one of the dates that is cultivated in Hajiabad city of Hormozgan province. Pyaram dates are commercially superior, which is a good export product due to its good quality and marketability. This product has so far been able to attract the attention of global markets. The process of washing Pyaram dates is also complete and due to the fact that most of the sugar in it is fructose, it is quickly used in the body’s metabolism. Those who have consumed this date once, due to its very good taste, good appearance, and other nutritional properties, usually become regular consumers of this date. Available Size is:
Super Select
Select (Max.75/LB)
B-Grade (Max.85/LB)
GAQ (Max.110/LB)
FAQ (Max.125/LB)
Jumbo: Max. 110kg
Standard: Max. 130kg