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Date (whole) Calories
Natural sugar, fiber, source of potassium and magnesium
CALORIES
GI
POTASSIUM
FIBER
Date (whole) Nutrition Facts
Selected: 100 g
277
KCAL / 100G
Carbs
75g
· 97%
Protein
1.8g
· 2%
Fat
0.2g
· 1%
Fiber
6.7g
Date (whole) Vitamins & Minerals
Vitamins
B5
0.8mg · 16% DV
B6
0.25mg · 15% DV
B3
1.6mg · 10% DV
B2
0.06mg · 5% DV
Minerals
Potassium ⭐
696mg · 20% DV
Magnesium
54mg · 13% DV
Phosphorus
62mg · 9% DV
Calcium
64mg · 6% DV
Date (whole) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Date (whole) 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 (whole) Contain Allergens?
No known major allergens
Which Diets Is Date (whole) 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
Date (whole) 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 Date (whole)
Date (whole) — Frequently Asked Questions
Is whole date better before or after a workout?
Dates are often useful before exercise because they provide easily available carbohydrate. After training, pairing them with yogurt, milk, or nuts can make the snack more balanced.
Should dates be eaten on their own or with other foods?
They can be eaten alone, but combining them with protein or fat may help keep you full for longer. Common pairings include nuts, yogurt, or cheese.
Do whole dates need to be refrigerated?
For short-term storage, they can stay in a cool, dry place. For longer freshness, especially in warm climates, refrigeration is a better option.
Can whole dates be frozen?
Yes, dates freeze well and are still useful after thawing, especially in smoothies, porridge, or baking. Removing the pit first makes them easier to use later.
How long do dates keep once the pack is opened?
It depends on how moist the dates are and how they are stored. Keep them in an airtight container and discard them if you notice mold, sour smell, or major texture changes.
Because dates are natural, can you eat unlimited amounts?
No. Natural does not mean portion size stops mattering, and dates are still a concentrated source of carbohydrate.
Can dates help with constipation?
Their fiber can support regular bowel movements in some people. They work best as part of an overall pattern that also includes enough fluids and a fiber-rich diet.
Can dates replace sugar in recipes?
Yes, blended or soaked dates are often used to sweeten recipes without refined sugar. They work especially well in energy balls, bars, and some baked goods.
How do dates compare with dried figs?
The choice is usually more about taste, texture, and recipe use than one being universally better. Dates are softer and more caramel-like, while dried figs are seedier and less sticky.
Who should be more careful with dates?
People who monitor blood sugar or need tighter portion control should be mindful with dates. Some people may also get digestive discomfort if they eat a large amount of dried fruit at once.
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Nutrition data compiled from USDA FoodData Central and scientific sources.