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Medium date Calories
Natural energy source, rich in fiber and potassium
CALORIES
GI
POTASSIUM
FIBER
Medium date Nutrition Facts
Selected: 100 g
277
KCAL / 100G
Carbs
75g
· 97%
Protein
1.8g
· 2%
Fat
0.2g
· 1%
Fiber
7.1g
Medium date Vitamins & Minerals
Vitamins
B5
0.8mg · 16% DV
B6
0.25mg · 15% DV
B3
1.61mg · 10% DV
Biotin
1.7µg · 6% DV
Minerals
Potassium ⭐
696mg · 20% DV
Magnesium
54mg · 13% DV
Phosphorus
62mg · 9% DV
Calcium
64mg · 6% DV
Medium date Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Medium date 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 Medium date Contain Allergens?
No known major allergens
Which Diets Is Medium 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
Medium 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 Medium date
Medium date — Frequently Asked Questions
Is a medium date better before or after a workout?
Dates are often more useful before exercise because they provide easy-to-eat carbohydrates for quick energy. After training, they can also work well when paired with a protein source like yogurt or milk.
Should dates be eaten on their own or with something else?
They can be eaten alone, but pairing them with protein or fat usually makes the snack more filling. Good options include yogurt, cheese, nuts, or nut butter.
Can I eat dates at night?
Yes, dates can fit into an evening snack if the portion is sensible. Pairing them with yogurt or nuts may help make the snack feel more balanced and satisfying.
Do dates help with constipation?
They contain fibre, which can support regular bowel movements when eaten as part of a balanced diet. Drinking enough water also matters if you want fibre to do its job well.
Are dates still considered sugary even though they have no added sugar?
Yes, dates are naturally high in sugar even without any sugar being added. That does not make them “bad,” but it does mean portion size still matters.
Do dates need to be refrigerated?
For short-term storage, they can stay in a cool, dry place. For longer storage, the fridge helps preserve texture and freshness, especially once opened.
Can dates be frozen?
Yes, dates freeze well and are convenient to use later in smoothies, baking, or homemade snack bites. Their texture may soften after thawing, so they are often best used in recipes rather than eaten plain.
How do dates compare with figs as a snack?
Both are naturally sweet dried fruits, but they differ in texture and flavor. Dates are usually softer and more caramel-like, while figs are chewier and have a seedier bite.
Are dates a good alternative to sweets with coffee?
Yes, dates pair well with coffee because their sweetness balances bitter flavors nicely. They can be a simpler option than many packaged desserts, especially in small portions.
Who should be more careful with dates?
People who need to manage blood sugar closely may want to watch portion size, even though dates have a moderate glycemic index. Some people with sensitive digestion may also find large amounts of dried fruit uncomfortable.
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Nutrition data compiled from USDA FoodData Central and scientific sources.