[Article updated on 19/09/2023]
Dates are fruits whose nutritional properties will be particularly appreciated by athletes. Dates, both dried and raw, are a treasure trove of simple sugars, which are a source of energy during intense exercise. They also fill the deficiency of glycogen and potassium in the body. Additionally, dates prevent atherosclerosis, relieve menopausal symptoms and help you fight constipation. Let’s check what other properties dates have and how many calories they contain.
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
Date calories: 290 kcal per 100 g
It seems that you can eat healthy snacks without restrictions. Nothing could be further from the truth. Moderation must always be maintained, even if the product consumed with such avidity is a mine of vitamins and nutritional values. Are you on a diet and wondering how many calories are in dried dates?
15 kcal is the average calorific value of each piece of date. A 100 g package of dried dates contains 290 kcal. For comparison, a bar of chocolate weighing around 50 g is equivalent to 250 kcal on average.
Since the caloric content of these fruits is relatively low, you can eat a few dried dates every day. I guarantee that if you exercise moderation, your figure will not suffer.
Date: Protein, carbohydrate and lipid content
A date contains little protein and no fat.
Dates are an excellent source of carbohydrates, including sugars and dietary fiber. Dates are rich in simple sugars that do not require digestion, but are immediately absorbed by the body. Therefore, they are a good source of energy for athletes before and after training. They also fill muscle glycogen deficiencies.
Table of nutritional values of dates
| Nutrients | Dates: content per 100 grams |
| Carbohydrates | 75g |
| -with sugar | 66.5g |
| -of which starch | 0g |
| -including dietary fiber | 6.7g |
| Proteins | 1.81g |
| Lipids | 0.15g |
| -including cholesterol | 0g |
| -of which saturates | 0g |
| Potassium | 696mg |
| Sodium | 1 mg |
| Water | 21.3g |
| Alcohol | 0g |
How much does a date weigh on average?
How much does dried date weigh? A dried date weighs on average 5 g and provides 14.5 kcal on average. A handful of dried dates weighs around 45g and contains around 130.5 kcal.
What vitamins and minerals do dates contain?
Dried dates contain many vitamins, such as vitamins A and B, as well as many mineral elements such as magnesium, potassium, iron, calcium, boron, zinc and manganese. Hardly any fruit is so rich in nutrients. Dates contain high amounts of potassium. This is why their consumption is recommended after intense efforts and sweating.
However, the content of individual vitamins and minerals depends on the variety. Some varieties even contain other vitamins. For example, the Deglet Noor variety has a little vitamin C in its composition. In turn, the Medjool variety does not contain vitamin C, but it contains a lot of vitamin A and vitamin B6. This variety also contains more calcium and magnesium than the Deglet Noor variety, and less folic acid.
Dates are also a rich source of fiber. Therefore, they improve intestinal peristalsis and can help people struggling with constipation. Additionally, dates help neutralize stomach acids, which is why they are recommended for people suffering from hyperacidity.
These fruits contain tryptophan, the transformation of which is a source of serotonin, which alleviates the symptoms of irritable bowel syndrome.
Do dates contain food additives?
The date does not contain any food additives.
Does date make you gain weight?
Dates can be eaten very well even as part of a diet. The belief that dates make you gain weight is false. Certainly, dried dates have a higher calorie intake than fresh dates, but they are low in fat.
In general, it is always good to avoid consuming dates in abundance. It is necessary, in fact, to take into account the quantity of sugars contained in the dates purchased. They must therefore be consumed with caution as they can be high in calories. Those who suffer from diabetes or have high blood sugar values should consult their doctor before introducing dates into their diet. People with nickel intolerance should be careful with consuming dates. Dates contain this substance and can cause stomach upset and colon irritation in those who cannot tolerate nickel.
Dates therefore do not make you gain weight but you must be careful with their consumption. You should also choose to eat them at the most appropriate times of the day.