Dates are a very sweet tropical fruit that has many fans all over the world. This very delicious product is made of nutrients and micronutrients useful for the body. Therefore, it is natural that it has a special place in everyone’s food basket. However, knowing the amount of calories and nutritional value of this fruit is very important for some people such as athletes and diabetic patients.
Needless to say, each type of date has its own calories and minerals. However, it is almost impossible to determine the nutritional index of each one separately. Therefore, we will check the calories and nutritional value of the most famous dates in Iran. Stay with Zarin Kharma to get answers to all your questions.
How many calories and energy do dates have?
Before determining the nutritional value of dates, let’s see how many calories this fruit has.Dates are a fruit rich in sucrose and glucose.Sucrose and glucose are the main building blocks of sugar.So we can say that dates are full of sugar. People suffering from certain diseases or athletes who are on a diet should not consume this fruit excessively. Especially since dates are a dry fruit. As you know, dried fruits contain more sugar than their wet counterparts due to the loss of water. In general, the calories of some popular types of dates are as follows:
Type of dates, amount of calories per 100 grams
Volume 277
Daglet Noor 282
Mozafati 156
Zahedi 300
Nutritional value and amount of minerals in dates
Each date contains calories, protein, carbohydrates, sugar, fiber and fat. The amount of these ingredients is different in different types of dates. But on average, the amount of nutrients in dates is as follows:
Ingredients: 100 grams of dates
277 calories
Protein 1.8 grams
Carbohydrate 75 grams
Sugar 66.5 grams
6.7 grams of fiber
Fat 0.2 grams
Next, we will check the nutritional value of some of the dates introduced in the calorie section.
Nutritional value of Mozafati dates
Mozafati date is one of the most delicious dates in Iran, whose main source is Bam city. Due to the high humidity, this date has a lot of juice. The nutritional value of this product is as follows:
Amount of extra dates (100 grams)
156 calories
2 grams of protein
42 grams of carbohydrates
38 grams of sugar
4 grams of fiber
0 fat
The nutritional value of Majul dates
Majoul date is a kind of large, sweet and high-quality date, whose main origin is Morocco. Since the taste of this date is almost like caramel, it has many fans and also has a much higher price than other dates. The nutritional value of this date is as follows:
Majul dates (2 pieces) quantity
133 calories
Protein 0.8 grams
Carbohydrate 36 grams
Sugar 32 grams
3.2 grams of fiber
Fat 0
Nutritional value of Daglet Noor dates
Daglet Noor dates, which are native to Iraq, are one of the best and highest quality dates in the world. This date used to be cultivated in the south of Iran, but due to the salinity of Karun water, its cultivation has been stopped. Daglet Noor dates are much smaller than Majol dates, however, they have the same nutritional value as Majol dates. In general, the nutritional value of this date is as follows:
Deglat Noor dates (2 pieces) quantity
40 calories
Protein 0.2 grams
Carbohydrate 5.3 grams
Sugar 4.5 grams
Fiber 0.6 grams
Fat 0.03 grams
Moist nutritional value
Rutab, which refers to fresh and half-ripe dates, has a different nutritional value than dates.The nutritional value of rutb is as follows:
Moist (100 grams) quantity
142 calories
Protein 1.8 grams
Carbohydrate 37 grams
3.5 grams of fiber
Fat 1 gram
Other vitamins and minerals of dates
In addition to the mentioned items, dates also contain vitamins and minerals including iron, potassium, B group vitamins, copper and magnesium. The amount of these minerals is different in different dates.
final word
Dates are a precious fruit full of sugar that can fill the place of sugar in your tea tray. In addition, eating five dates a day can provide you with a lot of energy. You should note that consuming too much of any nutrient is not only not useful but may cause you harm. Dates are no exception to this rule and if consumed in excess, they can cause damage to your body, especially if you have certain health problems such as diabetes. So, try to consume this amazing product in moderation.
