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Iranian Date Calories
Natural sugar, high fiber, source of potassium and magnesium
CALORIES
GI
POTASSIUM
FIBER
Iranian Date Nutrition Facts
Selected: 100 g
277
KCAL / 100G
Carbs
75g
· 97%
Protein
1.8g
· 2%
Fat
0.2g
· 1%
Fiber
6.7g
Iranian 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
Iranian Date Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Iranian 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 Iranian Date Contain Allergens?
No known major allergens
Which Diets Is Iranian 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
Iranian Date Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Iranian Date
Iranian Date — Frequently Asked Questions
What is the practical difference between Iranian dates and Medjool dates?
Iranian dates are usually smaller, drier, and more intensely sweet, while Medjool dates are larger, softer, and more caramel-like. That makes Iranian dates handy for snacking and chopping, and Medjool more common in stuffed dates and desserts.
Are Iranian dates better before or after a workout?
They work well before exercise when you want quick, convenient energy. After training, pairing them with a protein source like yogurt, milk, or nuts makes the snack more balanced for recovery.
Should Iranian dates be eaten alone or with other foods?
They can be eaten on their own, but combining them with nuts, seeds, or yogurt can make them more filling. That mix may also help keep a sweet snack from feeling too one-note.
Do Iranian dates need to be refrigerated?
For short-term use, they can be kept in a cool, dry place. For longer storage, an airtight container in the fridge helps preserve texture and freshness, especially in warm climates.
Can Iranian dates be frozen?
Yes, they freeze well if pitted and stored in a sealed container or freezer bag. The texture may soften slightly after thawing, but they still work well in smoothies, porridge, and baking.
Is the white coating on Iranian dates a sign of spoilage?
Not necessarily; it is often natural sugar rising to the surface. If you notice fuzzy growth, a sour smell, or an off taste, they should be discarded.
Can Iranian dates help with constipation?
Their fibre content can support regular bowel movements for some people. They are not a cure on their own, though, and adequate fluids and overall diet still matter.
Can Iranian dates replace sugar in recipes?
Yes, blended or mashed dates can sweeten energy balls, oat bars, and some baked goods without added sugar. They also add moisture and help bind mixtures together.
Who should be careful with Iranian dates?
People monitoring blood sugar or struggling with portion control should be mindful, because dates pack a lot of carbohydrate into a small serving. Their sticky texture also means people prone to dental issues should pay attention to oral hygiene after eating them.
Is it okay to eat Iranian dates at night?
Yes, there is nothing inherently harmful about eating them in the evening. Still, a large amount late at night may be an easy way to overshoot your usual intake, so a small portion paired with yogurt or nuts is often a better choice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.