Fresh Date Nutrition Facts | Şeyda Ertaş, RD

Fresh Date

~40.1 g

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

57kcal

Carbohydrate14.4 g %96

Protein0.5 g %3

Fat0 g %1

Fresh Date Nutrition Values

Nutrients	100 gr	1 Piece (Medium)
Calories(kcal)	142	57
Carbohydrate (g)	36	14.44
Protein (g)	1.17	0.47
Fat (g)	0.09	0.04
Fiber (g)	3.5	1.4
Cholesterol (mg)	0	0
Sodium (mg)	2	0.8
Potassium (mg)	203	81.4
Calcium (mg)	15	6.02
Iron (mg)	0.44	0.18
Vitamin A (IU)	10	4.01
Vitamin C (mg)	4.5	1.8

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 Fresh Date

Metabolic Effect: Fresh date is a fruit with a high natural sugar content and provides rapid energy. Thanks to its fiber content, it supports digestion and gives a feeling of fullness. It also contains minerals such as potassium and magnesium.
Consumption Recommendation: You can consume fresh dates alone as a snack. Consuming it with yogurt or milk for breakfast or snacks ensures a more balanced rise in blood sugar.
Things to Consider: Since fresh date has a high sugar content, diabetics and those who pay attention to weight control should pay attention to their portions. One medium-sized date is approximately equal to one serving of fruit.
Exercise Equivalent: To burn the calories you get from fresh dates, you need to walk for about 15 minutes. Alternatively, a 10-minute brisk run will have the same effect.