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Baghdad date Calories
Natural energy source, high in fiber, potassium and magnesium
CALORIES
GI
POTASSIUM
FIBER
Baghdad date Nutrition Facts
Selected: 100 g
277
KCAL / 100G
Carbs
74.9g
· 97%
Protein
1.8g
· 2%
Fat
0.2g
· 1%
Fiber
6.7g
Baghdad date Vitamins & Minerals
Vitamins
B5
0.8mg · 16% DV
B6
0.24mg · 14% DV
B3
1.6mg · 10% DV
Biotin
1.7µg · 6% DV
Minerals
Potassium ⭐
696mg · 20% DV
Magnesium
54mg · 13% DV
Phosphorus
62mg · 9% DV
Calcium
64mg · 6% DV
Baghdad date Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Baghdad date Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baghdad date Contain Allergens?
No known major allergens
Which Diets Is Baghdad date Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baghdad date Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Baghdad date
Baghdad date — Frequently Asked Questions
Is Baghdad date usually eaten fresh or dried?
Baghdad date is most commonly eaten in a dried or semi-dried form, which gives it a sweeter, denser texture. If sold fresh, it is usually softer and more moist but spoils faster.
How should Baghdad dates be stored after opening?
Keep them in an airtight container in a cool, dry place. In hot weather, refrigeration helps reduce stickiness and slows spoilage.
Can Baghdad dates be frozen?
Yes, they freeze well. The texture may soften slightly after thawing, but they still work well in smoothies, porridge, and baking.
Why do Baghdad dates sometimes develop a white coating?
A white coating is often natural sugar rising to the surface rather than mold. If there is no sour smell, off taste, or obvious fuzz, they are usually still fine to eat.
Are Baghdad dates better before or after a workout?
They are often useful before exercise because they provide an easy-to-eat source of carbohydrate. After training, pairing them with a protein-rich food can make the snack more balanced.
Should Baghdad dates be eaten alone or with other foods?
They can be eaten alone, but combining them with nuts, yogurt, or cheese can make them more filling. Those pairings also help balance their sweetness.
How do Baghdad dates compare with Medjool dates?
Medjool dates are usually larger, softer, and more caramel-like in flavor. Baghdad dates may be smaller, firmer, or less juicy depending on the variety and how dry they are.
Can Baghdad dates replace sugar in recipes?
Yes, especially when blended into a paste or puree. They sweeten naturally, but because they also contain fiber, they can change the texture of a recipe compared with plain sugar.
Is it a bad idea to eat Baghdad dates at night?
For most people, a small portion at night is fine. Eating a lot at once may feel heavy or make it easy to over-snack because they are very sweet and easy to keep eating.
Who should be careful with Baghdad dates?
People who struggle with portion control may want to be mindful because dates are easy to overeat. Anyone prone to dental issues should also clean their teeth after eating them because of their sticky texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.