Date Nutrition Facts: Calories, Protein, Vitamins

Date

~20.2 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

56kcal

Carbohydrate15.2 g %97

Protein0.4 g %3

Fat0 g %0

Date Nutrition Values

Nutrients	100 gr	1 Piece
Calories(kcal)	277	56
Carbohydrate (g)	75	15.15
Protein (g)	1.8	0.36
Fat (g)	0.15	0.03
Fiber (g)	6.7	1.35
Cholesterol (mg)	0	0
Sodium (mg)	1	0.2
Potassium (mg)	696	140.59
Calcium (mg)	64	12.93
Iron (mg)	1.02	0.21
Vitamin A (IU)	149	30.1
Vitamin C (mg)	0	0

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Date

Metabolic Effect: Date regulates digestion and provides a feeling of fullness due to its high fiber content. The natural sugars it contains provide energy and meet the need for sweets in a healthy way.
Consumption Recommendation: You can consume dates alone as a snack, or you can balance your blood sugar by consuming them with protein sources such as milk or yogurt.
Things to Consider: Since dates have a high calorie and sugar content, it is important to pay attention to portion control. 2-3 dates are equivalent to one serving of fruit.
Exercise Equivalent: To burn the calories from 2 dates, you need to walk for about 14 minutes. This is an exercise you can easily incorporate into your daily activity.