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Large Date Calories
Natural sugar, fiber, potassium, energy source
CALORIES
GI
POTASSIUM
FIBER
Large Date Nutrition Facts
Selected: 100 g
277
KCAL / 100G
Carbs
75g
· 97%
Protein
1.8g
· 2%
Fat
0.2g
· 1%
Fiber
7.1g
Large Date Vitamins & Minerals
Vitamins
B5
0.8mg · 16% DV
B6
0.25mg · 15% 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
Large Date Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Large 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 Large Date Contain Allergens?
No known major allergens
Which Diets Is Large 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
Large Date 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.
Foods Similar to Large Date
Large Date — Frequently Asked Questions
How many calories are in large dates?
Large dates provide 277 calories per 100 grams.
How many carbs are in large dates?
Large dates contain 75 grams of carbohydrates per 100 grams.
Are large dates high in protein?
Large dates provide 1.8 grams of protein per 100 grams. Their protein content is much lower than their carbohydrate content.
How much fiber do large dates have?
Large dates contain 7.1 grams of fiber per 100 grams.
Are large dates low in fat?
Yes. Large dates contain 0.2 grams of fat per 100 grams.
What is the glycemic index of large dates?
The glycemic index of large dates is 42.
Are large dates suitable for a vegan diet?
Yes, large dates are compatible with vegan diets.
Are large dates gluten-free?
Yes, large dates are compatible with gluten-free diets.
Can you eat large dates on a Paleo diet?
Yes, large dates are compatible with Paleo diets.
Are large dates processed?
No. Large dates are classified as an unprocessed fruit.
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Nutrition data compiled from USDA FoodData Central and scientific sources.