Nutrition
Dates are one of the most common types of dates that people can find in the supermarket.
The following is the nutritional information for one average-sized date:
Calories: 20
Total fat: 0.03 grams (g)
Total carbohydrates: 5.33 g
Dietary fiber: 0.6 g
Sugar: 4.5 g
Protein: 0.17 g
Vitamin B-6: 0.012 milligrams (mg)
Iron: 0.07 mg
Magnesium: 3 mg
Potassium: 47 mg
Carbs
One date has a little over 5 grams of carbohydrates, the majority of which come from sugar. Furthermore, dates taste so sweet because they have a high fructose content, which is twice as sweet as glucose. There is about half a gram of fiber in an average date. The sugar content increases and fiber decreases as the fruit ripens.
The glycemic index of dates can range between 43 and 55 depending on the variety and level of ripeness. Despite their sweetness, dates are, surprisingly, a low glycemic food.
Fat
Dates are not a significant source of fat.
Protein
Dates supply a minimal amount of protein. Include other protein sources, like lean meats, fish, nuts, seeds, and legumes, to meet your daily requirements.
Vitamins and Minerals
Dates are a good source of potassium, magnesium, and iron. Also, dates supply six essential B vitamins, including folate and pantothenic acid. Dates also have a high concentration of polyphenols, a type of antioxidant that protects against cellular damage, along with beneficial phytoestrogens.
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