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Food

Dates

Foods / Dates

About This Food

Description

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)

Selecting & 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.

Special diets
  • AIP Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
Good Source of
Preferences
  • 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 Pseudograins
  • No Coconut
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 whole

Chart Icon. View Calorie Breakdown

Calories: 66

Omega-6 / Omega-3 ratio: 0 : 1

Macronutrients
Amount
Total Fat
0.04 g
Saturated Fat
0 g
Monounsaturated Fat
0 g
Polyunsaturated Fat
0 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
0 g
ALA
0 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
17.99 g
Net Carbohydrate
16.38 g
Sugars
15.95 g
Fiber
1.61 g
Protein
0.43 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
35.76 IU
1%
Vitamin C
0 mg
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%
Choline
2.38 mg
0%
Minerals
Calcium
15.36 mg
2%
Copper
0.09 mg
4%
Iron
0.22 mg
1%
Magnesium
12.96 mg
3%
Manganese
0.07 mg
4%
Phosphorous
14.88 mg
1%
Potassium
167.04 mg
5%
Selenium
0 mcg
0%
Sodium
0.24 mg
0%
Zinc
0.11 mg
1%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
21.36 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
5.52 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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