Fruit facts: Dates nutrition facts

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Nutrition, Health & Wellness

Date fruit nutrition facts

One of the important facts is that sugars are the most prevalent nutrient in the fruit and are mainly composed of sucrose, fructose and glucose. Instant energy available in this fruit contribute to its nutrition value.

Though proteins occur in small amounts, the amino acid composition is favourable to human needs and nutrition.

Crude fibre in dates fruit, ranges between 2-6% of the flesh and is useful as dietary fibre in human nutrition. Vitamin A, B1, B2 and niacin are available in this fruit in reasonable amounts. Dates are good sources of iron, calcium and potassium. Considerable amounts of copper, magnesium, phosphorus, sulphur and chlorine are present.

Polyphenols as tannins are present to the extent of 3% weight of the dates fruit and add antioxidant nutrition properties to the fruit.

(Facts on nutrition and values are calculated for the edible parts.)

Dates (enlarge)

Fruit facts: Dates nutrition

Nutrients	Units	Value per 100g	One cup chopped 147g	One pitted
Water	g	20.53	30.18	1.46
Energy	kcal	282	415	20
Protein	g	2.45	3.60	0.17
Total lipid (fat)	g	0.39	0.57	0.03
Ash	g	1.60	2.35	0.11
Carbohydrate	g	75.03	110.29	5.33
Dietary Fiber	g	8.0	11.8	0.6

Fruit facts: Sugars in dates nutrition

Sugars	Units	Value per 100g	One cup chopped 147g	One pitted
Sugars	g	63.35	93.12	4.50
Sucrose	g	23.84	35.04	1.69
Glucose(Dextrose)	g	19.87	29.21	1.41
Fructose	g	19.56	28.75	1.39
Maltose	g	0.12	0.18	0.01

Fruit facts: Minerals in dates nutrition

Minerals	Units	Value per 100g	One cup chopped 147g	One pitted
Calcium	mg	39	57	3
Iron	mg	1.02	1.50	0.07
Magnesium	mg	43	63	3
Phosphorus	mg	62	91	4
Potassium	mg	656	964	47
Sodium	mg	2	3	0
Zinc	mg	0.29	0.43	0.02
Copper	mg	0.206	0.303	0.015
Manganese	mg	0.262	0.385	0.019
Selenium	mcg	3.0	4.4	0.2

Fruit facts: Vitamins in dates nutrition

Vitamins nutrition facts	Units	Value per 100g	One cup chopped 147g	One pitted
Vitamin C	mg	0.4	0.6	0.0
Thiamin	mg	0.052	0.076	0.004
Riboflavin	mg	0.066	0.097	0.005
Niacin	mg	1.274	1.873	0.090
Pantothenic acid	mg	0.589	0.866	0.042
Vitamin B-6	mg	0.165	0.243	0.012
Folate	mcg	19	28	1
Choline	mg	6.3	9.3	0.4
Betaine	mg	0.4	0.6	0.0
Carotene, beta	mcg	6	9	0
Vitamin A	IU	10	15	1
Lutein + zeaxanthin	mcg	75	110	5
Vitamin E (alpha-tocopherol)	mg	0.05	0.07	0.00
Vitamin K (phylloquinone)	mcg	2.7	4.0	0.2

Fruit facts: Lipids in dates nutrition

Fatty acids	Units	Value per 100g	One cup chopped147g	One pitted
Saturated	g	0.032	0.002	0.00
Monounsaturated	g	0.036	0.053	0.003
Polyunsaturated	g	0.019	0.028	0.001

Fruit facts: Amino acids in dates nutrition

Amino acids	Units	Value per 100g	One cup chopped 147g	One pitted
Tryptophan	g	0.012	0.018	0.001
Threonine	g	0.043	0.063	0.003
Isoleucine	g	0.049	0.072	0.003
Leucine	g	0.084	0.123	0.006
Lysine	g	0.066	0.097	0.005
Methionine	g	0.022	0.032	0.002
Cystine	g	0.067	0.098	0.005
Phenylalanine	g	0.050	0.074	0.004
Tyrosine	g	0.015	0.022	0.001
Valine	g	0.071	0.104	0.005
Arginine	g	0.136	0.200	0.010
Histidine	g	0.032	0.047	0.002
Alanine	g	0.083	0.122	0.006
Aspartic acid	g	0.213	0.313	0.015
Glutamic acid	g	0.359	0.528	0.025
Glycine	g	0.101	0.148	0.007
Proline	g	0.130	0.191	0.009
Serine	g	0.057	0.084	0.004

Source: USDA National Nutrient Database (2009)