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Dates Nutrition Facts ( With Complete Infographic!)

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Amazing Dates Nutrition Facts

The fruit of the palm tree is hung in large clusters of the tree and is rich in nutrients for humans. 75% of it is sugar and carbohydrates. In addition to proteins (2%), fat (2.5%), and minerals (2.1%) and they contain enough vitamins A, B, C, D, E. The meaty part of the date is very sweet and tasty. and accounts for about 50-88% of the weight of the dates.
Approximately two-thirds of this weight is made up of various sugars and about one quarter is the water present in the palm fruit, and the rest weights are protein, fat, minerals, and all kinds of vitamins. dates minerals include iron, calcium, phosphorus, magnesium, sodium, potassium, and copper.

Therefore, dates are considered a major dietary source in a balanced diet.

Based on studies and research, chemical dates compounds that determine the Dates’ nutrition facts depend on the dates variety, weather conditions, planting area, age of the tree, and the developmental stages of the date fruit.
Sugar content, which accounts for a considerable amount of chemical compounds of palm fruit, and increases the nutritional value of dates, including glucose, fructose (reducing sugars), and sucrose with an average value of 32, 7/32, and 8/2 percent by weight, respectively. More, fruits are dates. In soft fruits, which are usually more freshly consumed, the percentage of sucrose is very low, but in dry dates, about one-third of sugars form sucrose. In general, as much as increasing the amount of sucrose, the quality of the dates is reduced.

Fresh.Dsates - Dates Nutrition Facts ( With Complete Infographic!)

As noted above, after the sugar content, the highest percentage of the date composition materials is water.

The amount of date water depends on the variety, conditions of growth, and also weather conditions. The amount of moisture content of palm fruit has a significant effect on its sugar content during storage. When the date fruit is very small and green, cellulose and other insoluble materials contain about 85% of its dry matter, but as the fruit approaches the reaching stage, the amount of cellulosic material is also reduced and the percentage of sugars is added. Pectin materials are also soluble and proto-pectin in palm fruit. Pectin comes in the form of jelly during boiling, and it is part of the Dates nutrition facts.

Dates calories

The amount of 350-400 grams of dates, taking into account the type of dates, generates approximately 1430-1500 kcal of energy per body, which is enough for one person to consume daily.
Research shows that about 2 percent of the date’s weight is made up of ash, which is a mixture of various minerals and salts. Generally, every 100 grams of dates contains about 72 mg of calcium, 60 mg of phosphorus, and 6.2 mg of iron.
In addition to mineral salts, vitamins are also an important part of palm fruit combinations. So that every 100 grams of the date are about 50 units of vitamin A, 0.09 mg of vitamin B1 (thiamine). Also, 0.1 mg of vitamin B2 (riboflavin) and 0.22 mg of B3 ( Niacin). The amount of protein and fat in palm meat is very low.

Are dates fattening?

The fat is concentrated in the skin area and is important in preserving and protecting the fruit against harmful conditions. Between 1% and 3% of protein is found on dates. However, due to the low amino acids present in it, dates cannot be used as a protein supply source. Excessive amounts of fat and fatty acids are spread on the outer surface of the fruit. The palm kernel also contains about 5.8% fat, which is far higher than the date palm fruit.
In commercial maturity dates, between 2 and 6 percent of the dates are raw fiber (fiber). Despite having a variety of vitamins A, B6, B3, and folate, as well as a significant amount of potassium, the most important Dates nutrition facts, are its role in providing dietary fiber.


Enzymes in palm fruit include Enortha enzymes, cellulase enzymes, and poly-galactosidase enzymes. Anthrax enzymes are important enzymes known in palm fruit. This enzyme has a significant effect on all stages of dates and its quality. The activity of this enzyme is greater at the time of arrival. The basis of the enuresis enzymes, the convert of sucrose into glucose and fructose, is at the time of arrival of dates, which is considered to be the nutritional value of the date.

Amazing nutritional value of dates

Dates consumed very little energy for digestion and absorption, which does not hurt humans and does not cause fatigue. Also, This fruit does not inhibit the absorption of the body and, like sour foods, does not inhibit the action of vitamin A in the body. Dates also play an important role in boosting the power of the body’s defense system. which is also considered to be the most important daily nutritional value.

dates palm fresh - Dates Nutrition Facts ( With Complete Infographic!)


The presence of various types of vitamins in group B and vitamin C, phytosterols, as well as insoluble fibers and peri-biotics, has had a high nutritional value. Dates cleanse the digestive system and eliminate toxins that increase the nutritional value of the date. So far, it was believed that cellulosic material was not absorbed by the body, but today they say that bacteria are found in the intestines that dissolve cellulose.

The presence of polyphenols and carotenoids has also been proven in palm fruit, which, along with a variety of vitamins and nutrients, also has anti-cancer properties. Consuming the right amount of time reduces cholesterol and thus reduces the risk of stroke.

Treatment diseases

The dates nature is warm and dry and is used to treat paralysis, Parkinson’s disease, renal augmentation, softening of the joints, and relief of back pain. It is a tonic and its calcium enhances and accelerates the growth of children and increases the physical strength of adults. Dates’ vitamins increase your vision, prevent dryness of the skin and nails, and hair, and enhance your intelligence. (Complete information about health benefits of dates is here!)

My Morning Routine  1 180x300 - Dates Nutrition Facts ( With Complete Infographic!)

Best Dates Fruit?

Fortunately, Iran has no problem in producing dates and is one of the world’s best-quality date growers. The high variety of Iranian export dates and the unique quality of these dates make Iranian dates the best-selling date in the world. Sunexport, Our Iranian dates company, by providing the best Iranian dates in terms of taste and quality, is sure to provide the highest quality dates to our customers at the most affordable price. We are committed to ensuring that products manufactured with the highest standards of health and quality are at your disposal. For more information about Dates and shipping, please contact us.