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Cooked dates Calories
Natural energy source, high in fiber, potassium and magnesium
CALORIES
GI
POTASSIUM
FIBER
Cooked dates Nutrition Facts
Selected: 100 g
277
KCAL / 100G
Carbs
74g
· 97%
Protein
1.8g
· 2%
Fat
0.2g
· 1%
Fiber
6.7g
Cooked dates 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
Cooked dates Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked dates Processed?
NOVA 2
Minimally Processed
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 Cooked dates Contain Allergens?
No known major allergens
Which Diets Is Cooked dates 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
Cooked dates Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.