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Dates Nutrition – Best for Dieting

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Dates nutrition for dieting- who could ever believe this extremely sweet dried fruit to be beneficial for dieters. I certainly did not at first, but then I read all about dates and become sort of fascinated by date nutrition.

We all know it is best for us to eat plenty of fresh fruits and vegetables everyday. They are a great source of vitamins, minerals and wholesome substances for our bodies to be nourished and to function well.

If you follow a diet plan and you are starving for something sweet then I’ve got what you need – dates.

Dates contain all healthy substances our bodies need and extremely low, almost zero amounts of fat and no cholesterol. Isn’t it great – all the sweet we need + zero cholesterol and zero fat?

Dates nutrition properties

1 date has 23 calories. 96% of those calories come from carbs, 3% – from proteins and only 1% – from fat.

The following nutrition value of this truly wonderful fruit is based per 100 grams (3.5 ounces) of dates.

Nutrition in dates is very high in carbohydrates

  • Carbohydrates – 73.5 grams
  • Total dietary fiber – 7.5 grams
  • Sugars – 66 grams
  • Proteins – 2 grams
  • Total fat – 0.45 grams

Mineral nutrition of dates

  • Calcium – 32 mg* (mg* – milligrams = 0.001 grams)
  • Magnesium – 35 mg
  • Phosphorus – 40 mg
  • Potassium – 652 mg

In smaller quanitites date nutrition also includes Iron, Zinc, Copper, Manganese, Selenium.

dates nutrition

Vitamins nutrition in dates

  • Vitamin A
  • Beta-carotene – 5 mcg
  • Lutein + zeaxanthin – 75 mcg
  • Vitamin B6 – 0.192 mg in a single date
  • Vitamin B-complex
  • Total folate – 13 mcg

Dates nutrition also contains Vit A1, Vit B1, Vit B2, Vit B3, Vit B5, Vit C and more than 20 different amino acids. They aid digestion and assimilation of carbohydrates easier and control blood sugar levels and fatty acids content in our bodies.

The Selenium lowers the risk of cancer and heart diseases, as well as supports our immune systems healthy.

Calorie count per date

A single date contains an average amount of 23 calories, which is considered a very low caloric amount.

The very low calorie count and the huge amount of healthy substances in dates make them the best nutrition for a diet plan menu.


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