Dates, deglet noor
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.4 MG | 0% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 1.3 MG | 8% | |
| Pantothenic acid | 0.6 MG | 12% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 19 UG | 5% | |
| Choline, total | 6.3 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 2.7 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 39 MG | 3% | |
| Iron, Fe | 1.0 MG | 6% | |
| Magnesium, Mg | 43 MG | 10% | |
| Phosphorus, P | 62 MG | 5% | |
| Potassium, K | 656 MG | 14% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.2 MG | 23% | |
| Manganese, Mn | 0.3 MG | 11% | |
| Selenium, Se | 3 UG | 5% |
Nutrition Highlights
- Very low in fat (0.4g per 100g).
- High in dietary fiber (8g per 100g), supporting digestive health.
- Good source of Copper, Cu (23% DV).
About Dates, deglet noor
These small, elongated fruits have a semi-dry texture and a translucent light amber color, distinguishing them from their softer, darker cousins. They offer a naturally sweet flavor with hints of honey and caramel, making them a popular choice for those seeking a healthier way to satisfy a sweet tooth. Rich in natural sugars, they provide a quick source of energy, while their notable fiber content supports digestive health and helps regulate blood sugar levels when consumed in moderation. They also contain essential minerals such as potassium, magnesium, and iron, which contribute to heart health, muscle function, and oxygen transport in the body.
In the kitchen, they are incredibly versatile. They can be enjoyed on their own as a snack, chopped and added to salads for a touch of sweetness, or blended into smoothies for natural sweetness and thickness. They're also a staple in energy bars, granola, and baked goods, where they can replace refined sugars. For savory dishes, they pair beautifully with nuts, cheese, and roasted vegetables, adding depth and complexity to tagines, grain bowls, and stuffing. Whether eaten fresh or incorporated into recipes, they offer a nutritious and flavorful way to enhance both sweet and savory meals.
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