Dates

Dates

Cultivated in the Middle East and North Africa for thousands of years, dates sustained caravans traveling across Arabian deserts in ancient times.

The date you'll find most often is a semi-soft variety with firm flesh called Deglet Noor. It accounts for 95% of U.S. production. You can find Zahidi, Medjool and Barhi at health food stores.

While dates do have some nutritional attributes (they provide a small amount of fiber, potassium and iron) their sugar content (16 grams in just one!) outweights their known benefits.

Glycemic Index=103
Glycemic Load=42
Antioxidant Score* (ORAC)=3,895 and 2,387

*Deglet noor (3,895) and medjool (2,387)

The Benefits

*Excellent Source of:
*Good Source of:
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Corn, No Yeast, No Peanuts, No Citrus, No Tubers, No Nightshade, No Legumes, No Grains

Selecting and Storing

Choose soft, plump dates with a smooth, shiny skin. Store fresh dates, wrapped in a plastic bag, in the refrigerator up to 2 weeks.

Nutrition Information(amounts per serving)

Serving Size: 1-whole, pitted DATES,MEDJOOL

OMEGA-6 / OMEGA-3 RATIO: 0

Calories: 66

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.04 g	*
Saturated Fat	0 g	*
Monosaturated Fat	0 g	*
Polyunsaturated Fat	0 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	0 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	18 g	*
Sugars	16 g	*
Fiber	1.6 g	*
Protein	0.43 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	35.8 IU	1%
Vitamin C	0mg	0%
Vitamin D	0 IU	0%
Vitamin E	0 IU	0%
Vitamin B6	0.06 mg	3%
Vitamin B12	0 mcg	0%
Vitamin K	0.65 mg	1%
Folate	3.6 mcg	1%
Niacin	0.39 mg	2%
Riboflavin	0.01 mg	1%
Thiamin	0.01 mg	1%
MINERALS
Calcium	15.4 mg	2%
Copper	0.09 mg	4%
Iron	0.22 mg	1%
Magnesium	13 mg	3%
Manganese	0.07 mg	4%
Phosphorous	14.9 mg	1%
Potassium	167 mg	5%
Selenium	0 mcg	0%
Sodium	0.24 mg	0%
Zinc	0.11 mg	1%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	21.4 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	5.5 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).