Dried Date β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
π₯ 277 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 75 g | 27.27% |
| Fiber | 7 g | 25% |
| Sugars | 63 g | 126% |
| Glycemic Index | 42 | - |
| Protein | 2 g | 4% |
| Sodium | 1 mg | 0.04% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
7 g
🥔 Good Fiber Content
42
🟢 Low Glycemic Index
Health benefits
- High in natural sugars, providing a quick and sustained source of energy.
- Rich in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Contains essential vitamins and minerals such as Vitamin B6, potassium, magnesium, and copper, which support overall health and well-being.
- Supports bone health due to their content of minerals like calcium, phosphorus, and magnesium.
- May promote brain health due to their antioxidant properties and ability to reduce inflammation and oxidative stress.
Health risks
- High sugar content as the drying process concentrates the sugars, which can contribute to weight gain, tooth decay, and increased risk of diabetes if consumed in large quantities.
- High calorie content which can lead to weight gain if dried dates are consumed frequently or in large portions.
- Potential for digestive discomfort such as bloating or diarrhea due to the high fiber content, especially when consumed in large quantities.
- Risk of mold contamination if dried dates are not properly stored, which can pose health risks.
How to choose dried date
When selecting dried dates, they should be uniformly dark brown without any crystallized sugar on their surface. Feel their texture; they should be sticky but not overly moist.
Avoid dates that are too hard or have a sour smell, as these are indicators they are past their prime. Good quality dates will be tender and sweet, perfect for snacking or baking.
How to store dried date
Dried dates should be stored in a sealed container at room temperature. Keep them in a cool, dark place to maintain their sweetness and texture. Properly stored, dried dates can last up to six months.
Exposure to moisture can make dried dates sticky and prone to mold. Itβs important to avoid humid environments. Ensuring the container is tightly sealed preserves their quality and prevents them from drying out.
β Extra Tip
How long does it last?
Dried dates can last for 6-12 months when stored in an airtight container in a cool, dark place. For longer storage, they can be refrigerated or frozen, where they can last up to 1 year.
What to do with leftovers?
Leftover dried dates can be used in a variety of sweet and savory dishes. Chop them and add to salads with greens, nuts, and a tangy vinaigrette, or mix them into grain dishes like couscous or quinoa for a touch of sweetness. Dried dates are also great in smoothies, where they add a rich, caramel-like flavor.
Use dried dates to make a date paste by blending them with water, perfect for sweetening recipes or spreading on toast. If you have a lot of dried dates, consider stuffing them with cream cheese or nuts for a quick and elegant appetizer. Dried dates can also be chopped and mixed into energy bars or granola for a sweet and nutritious snack. For a healthy treat, enjoy dried dates on their own or mixed into a trail mix with nuts and seeds.
π¨ββοΈοΈ Medical disclaimer
How dried dates support specific health conditions
Dried dates are packed with natural sugars, providing a quick energy boost. Their fiber content supports digestive health by aiding regular bowel movements. Dates are also a good source of potassium, promoting heart health by helping regulate blood pressure. Additionally, they contain antioxidants that help protect cells from oxidative stress, supporting immune function. Due to their sugar concentration, dried dates should be consumed in moderation to maintain blood sugar control.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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