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Fresh Date Calories
Natural energy source, high in fiber, potassium and magnesium.
CALORIES
GI
POTASSIUM
FIBER
Fresh Date Nutrition Facts
Selected: 100 g
277
KCAL / 100G
Carbs
74.9g
· 97%
Protein
1.8g
· 2%
Fat
0.2g
· 1%
Fiber
6.7g
Fresh 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
Fresh Date Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh 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 Fresh Date Contain Allergens?
No known major allergens
Which Diets Is Fresh 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
Fresh Date Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fresh Date
Fresh Date — Frequently Asked Questions
How many calories are in fresh dates?
Fresh dates provide 277 calories per 100 g. The same serving contains 74.9 g of carbohydrates and 6.7 g of fiber.
Are fresh dates suitable for a vegan or gluten-free diet?
Yes, fresh dates are compatible with vegan and gluten-free diets. They are also listed as unprocessed and suitable for vegetarian, paleo, Mediterranean, flexitarian, and omnivore eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.