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Date seeds Calories
Rich in fiber and antioxidants, low digestible carbs
CALORIES
GI
POTASSIUM
FIBER
Date seeds Nutrition Facts
Selected: 100 g
314
KCAL / 100G
Carbs
48.5g
· 64%
Protein
5.2g
· 7%
Fat
9.9g
· 29%
Fiber
22.5g
Date seeds Vitamins & Minerals
Vitamins
B5
0.5mg · 10% DV
B3
1.5mg · 9% DV
B6
0.1mg · 6% DV
B1
0.06mg · 5% DV
Minerals
Potassium ⭐
652mg · 19% DV
Iron
3mg · 17% DV
Magnesium
65mg · 15% DV
Zinc
1mg · 9% DV
Date seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Date seeds 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 Date seeds Contain Allergens?
No known major allergens
Which Diets Is Date seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Date seeds Fat Profile
SATURATED
0.9g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
Foods Similar to Date seeds
Date seeds — Frequently Asked Questions
How many calories are in date seeds?
Date seeds provide 314 calories per 100 g. The same serving contains 5.2 g of protein, 48.5 g of carbohydrates, and 9.9 g of fat.
Are date seeds suitable for a keto diet?
Yes, date seeds are listed as compatible with a keto diet. They have a glycemic index of 10 and provide 22.5 g of fiber per 100 g.
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Nutrition data compiled from USDA FoodData Central and scientific sources.