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Dried dates Calories
Natural energy source, high in fiber, potassium and magnesium
CALORIES
GI
POTASSIUM
FIBER
Dried dates Nutrition Facts
Selected: 100 g
277
KCAL / 100G
Carbs
75g
· 97%
Protein
1.8g
· 2%
Fat
0.2g
· 1%
Fiber
6.7g
Dried dates 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
Dried dates Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Dried 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 Dried dates Contain Allergens?
No known major allergens
Which Diets Is Dried 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
Dried 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.
Foods Similar to Dried dates
Dried dates — Frequently Asked Questions
What is the practical difference between dried dates and fresh dates?
Dried dates have less water, so their flavor is more concentrated and their texture is firmer and chewier. Fresh dates are softer and juicier but usually spoil faster.
Are dried dates better before or after a workout?
They are often more useful before exercise when you want quick, convenient energy. After training, pairing them with a protein-rich food like yogurt, milk, or nuts makes the snack more balanced.
Should dried dates be eaten alone or with other foods?
They can be eaten alone, but combining them with nuts, yogurt, or cheese can make them more filling and help balance their sweetness. This also works well as a snack or small dessert.
Can you eat dried dates at night?
Yes, but their sweetness makes it easy to overeat if you snack mindlessly. A small portion with a source of protein or fat is usually a steadier choice than eating many on their own.
Do dried dates help with constipation?
Because they contain fiber, they may support regular bowel movements when eaten in moderation. Drinking enough water matters too, since fiber works best with adequate fluid intake.
How should dried dates be stored after opening?
Keep them in an airtight container in a cool, dry place. In hot or humid conditions, refrigeration can help preserve texture and freshness longer.
Can dried dates be frozen?
Yes, they freeze well if sealed tightly and portioned first. The texture may change slightly after thawing, but they are still fine for snacking or blending into recipes.
Why do dried dates sometimes develop a white coating?
A white coating is often natural sugar rising to the surface rather than mold. If they smell off, look unusually wet, or show obvious spoilage, it is safer to discard them.
Can dried dates replace refined sugar in recipes?
Often yes, especially when blended into a paste for desserts, energy balls, or oatmeal mixtures. They still add concentrated sweetness, so the amount should be adjusted carefully.
Who should be careful with dried dates?
People who need to manage blood sugar closely or who tend to overeat sweet foods may want to watch portion size. They are also sticky, so dental hygiene matters after eating them.
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Nutrition data compiled from USDA FoodData Central and scientific sources.