Dates, medjool
* 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 MG | 0% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 1.6 MG | 10% | |
| Pantothenic acid | 0.8 MG | 16% | |
| Vitamin B-6 | 0.2 MG | 15% | |
| Folate, total | 15 UG | 4% | |
| Choline, total | 9.9 MG | 2% | |
| Vitamin A, RAE | 7 UG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 2.7 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 64 MG | 5% | |
| Iron, Fe | 0.9 MG | 5% | |
| Magnesium, Mg | 54 MG | 13% | |
| Phosphorus, P | 62 MG | 5% | |
| Potassium, K | 696 MG | 15% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.4 MG | 40% | |
| Manganese, Mn | 0.3 MG | 13% |
Nutrition Highlights
- Very low in fat (0.2g per 100g).
- High in dietary fiber (6.7g per 100g), supporting digestive health.
- Good source of Copper, Cu (40% DV).
About Dates, medjool
A naturally sweet treat, these fruits are a staple in many cultures and a favorite among health enthusiasts. They're a variety of date, known for their large size, rich caramel flavor, and soft, chewy texture. Medjool dates are an excellent source of dietary fiber, crucial for digestive health and maintaining stable blood sugar levels. They also offer a good dose of potassium, an electrolyte vital for regulating blood pressure and supporting muscle function. Furthermore, these fruits contain antioxidants like flavonoids and carotenoids, which help protect cells from damage.
When incorporating them into your diet, consider their high carbohydrate content. While the sugars are natural, moderation is key, especially for those managing blood sugar. These versatile fruits can be enjoyed on their own as a satisfying snack, providing sustained energy. They can also be pitted and stuffed with nuts or cheese for a more complex flavor profile. In the kitchen, dates are fantastic for adding natural sweetness and texture to smoothies, energy balls, baked goods, and even savory dishes like tagines, offering a delicious alternative to refined sugar.
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