Dates – dried


Dates are certainly an exotic and tasty fruit but they are also full of nutritional benefits. Dates are full of fiber and protein as well as containing magnesium, potassium, iron, manganese, copper, and Vitamin B6.  They are also a good source of flavonoids and carotenoids, powerful antioxidants. Dates may also help to regulate blood sugar and provide a natural sweetness when added to other ingredients that could help reduce the need for other added sugars. Dates grow in desert areas and contain many nutritional qualities for survival in extreme conditions.


Per 50gServe Per100g
Energy (KJ) 606 KJ 1212kj
Protein 1g 2g
Fat, total .20g .4g
– saturated 6.40g 12.8g
Carbohydrates 24.40g 48.8g
Sugars 21.80g 43.6g
Fibre 48.60g 97.2g
Sodium 10mg 20mg



Per 50gServe Per100g
Energy (KJ) 640 KJ 1280kj
Protein 1g 2g
Fat, total .1g .2g
– saturated 0.5g 0.1g
Carbohydrates 1.7g 67.2g
Sugars 1.6g 65.9g
Fibre 1.5g 3g
Sodium 7mg 14mg


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