Dates are an energizing food item and it makes one’s hunger go away. But many people are concerned about the amount of calories in it. Therefore, in this article, we will provide useful information about dates and their calorie content.
Dates are the fruit of the palm tree and grow in tropical regions of the world. While water makes up most of the fruit’s weight, about 70% of the date’s weight is sugar and has a fleshy texture. Dates are mostly available in two types, dry and fresh.
Dates are rich in minerals and can provide a large part of the calories needed by the body. Many people are unaware of the calorie content of dates and their nutritional value. In this article, we will learn about the nutritional value and calories of dates.
Vitamins and minerals in dates
Dates are rich in potassium. This mineral is necessary for the body for the following reasons:
- Muscle Building
- Fluid balance control
- Regulation of heart rate and blood pressure
- Prevent stroke and heart disease
Four dates provide about 668 mg of potassium or 14% of the daily requirement of potassium. About 12% of the daily requirement of niacin, an important vitamin that the body needs to break down food. Dates also contain amounts of vitamin B6, which the body needs for muscle production and hair and nail growth.
Read more: How to store dates?
Dates also contain vitamin A, which is needed to protect the eyes, skin and mucous membranes. Dates are an excellent source of iron, providing 11% of the recommended daily amount of iron. Iron is essential for making red blood cells and helps them deliver oxygen to body cells.
Fiber in dates
Eating just four dates has 6.4 grams of fiber for men, 21 percent of the recommended amount. For women, up to 30% of the daily amount of fiber is recommended, depending on the age, more fiber helps reduce digestion and the work of the digestive system is done better and can prevent constipation.
Fiber keeps people full for a long time and helps reduce cholesterol levels, especially the bad type.
Sugar and calories in dates
While most fiber-rich foods help with weight loss, dates are not low-calorie foods. This is because of their high carbohydrate and sugar content. There are 266 calories in four dates and about 64 grams of sugar. If you’re on a diet, stick to fresh fruits like apples and berries.
Antioxidants in dates
The ingredients in dates include tannins, a type of natural antioxidants known as polyphenols. Tannins are known to prevent cell damage and have anti-inflammatory properties. It even prevents cancer. Research has shown that in Saudi Arabia, where dates are eaten, cancer is far less than in the United States.
Nutritional value of dry dates
| 100 grams of dry dates | amount |
| calories | 319 |
| carbohydrates | 72 g |
| fiber | 8 g |
| Sugar | 69 g |
| Fat | 0 g |
| Protein | 3 g |
Fat burning from dates calories
✔️ The amount of calories per 1 medium date is 20 kilocalories of energy
✔️ The amount of walking to burn the energy of this food = 7 minutes and 3 seconds
✔️ The amount of calories per 100 grams of dry dates is 310 kilocalories of energy
✔️ The amount of walking to burn the energy of this food = 1 hour 49 minutes and 25 seconds
✔️ The amount of calories per 100 grams of dates with kernels is 240 kilocalories of energy
✔️ The amount of walking to burn the energy of this food = 1 hour 24 minutes and 42 seconds
✔️ The amount of calories per 100 grams of fresh (wet) dates is 140 kilocalories of energy
✔️ The amount of walking to burn the energy of this food = 49 minutes and 25 seconds
✔️ The amount of calories per 1 glass of dates is 505 kilocalories of energy
✔️ The amount of walking to burn the energy of this food = 2 hours 58 minutes and 14 seconds
The benefits of dates include the following:
- Treatment of constipation
- Regulation of blood cholesterol
- Blood pressure regulation
- Maintaining heart health
- Bone strength
- Increase male fertility
- Alzheimer’s prevention
- Prevention of colon cancer
- Weight Gain
- Providing the energy needed by the body
- Prevention of night blindness
- Liver detoxification
- Prevention of hemorrhoids
- Prevention of hair loss
To learn more about the benefits of dates, read this article
| ⚠️ Pay Attention Please! This article was prepared by an expert. But this is for general information only. Before any action, it is necessary to consult a doctor. Beneficially is not responsible for any damages or losses! |
source:
- https://pharmeasy.in/blog/health-benefits-of-dates/
- https://www.bbcgoodfood.com/howto/guide/health-benefits-dates
- https://www.linkedin.com/pulse/15-proven-tips-health-benefits-dates-sunseas-business-group?trk=pulse-article_more-articles_related-content-card
- https://securenow.in/insuropedia/dates-nutritious-desert-fruit-with-health-benefits/
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