Dry dates



Dry dates are rich in vitamins and minerals. This fruit is rich in dietary fiber, it cleanses the constipation of the prevention and digestive system.

Dry dates with cholesterol excretion from the veins are effective in maintaining cardiovascular's health. It is a low-calorie-rich fruit that can confront the harmful cholesterol.
The high fiber present in Dates is an excellent source of energy and is suitable for weight loss. Decrease's Dyspnea, heartburn and gastric acidity. It is rich in calcium and also prevents osteoporosis and arthritis. Dates are rich in iron which increases blood cell production, thereby improving blood flow.
Dry dates contain antioxidants and amino acids.
Glucose and fructose are great source of energy.
Vitamin B also could be found in Dates which prevents split ends and vitalize the damaged hairs.
Differences between two types of dates, from properties to calories

Dates are rich source of carbohydrates and energy, which each one of it has about 20 to 70 calories and is said to have very low heart disease rates in the Middle East, where daily Dates doses are consumed.
Most fruits contain a large percentage of water, but 70% of the date is made of sugars. Different types of dates are offered on the market, but the question is, is fresh dates more healthy or dry?


Dry dates have less moisture content and, as a result, remains fresh longer, while the shelf life of fresh dates is less than 8 to 10 months.
Dry dates, if kept in the refrigerator, remains for up to 5 years. Therefore, dry dates are more durable than fresh dates.

Dry dates with cholesterol excretion from the veins are effective in maintaining cardiovascular healthy. A low-calorie-rich fruit that can confront with harmful cholesterol

Each 100 grams of dried dates contain 280 calories, while every 100 grams of fresh dates contain 145 calories. So you can use fresh weight to lose weight, and if you want to gain weight, you can get extra calories from the dry date. So choosing a Date type depends on the individual's needs.


Both types of dates have almost identical nutrients. The dates contain iron, vitamin A (useful for eyesight), potassium (useful for the heart), and magnesium that cures diabetes, hypertension and depression. Dates are rich in fructose which lot of it is harmful for the body. As it was said, there is no significant difference between fresh and dry dates.


Dates are full of carbohydrates, which include sucrose, fructose and glucose. Athletes use dates to receive energy before each match. Dry and fresh dates are full of energy.


Dates are full of fiber and prevent constipation. The fiber content is higher in dry dates.


Fruit dates are very useful. If you are going to lose weight, in addition to daily exercise, take fresh dates. Different carbohydrates, vitamins and proteins makes you feel satiated. But if you're going to increase weight, eat dry dates that are full of calories.



Dry Dates In Hindi , Dry Dates Meaning In Hindi : सूखी तिथियां

Dry Dates Calories: Calorie Content

In the United States, deglet noor, medjool and zahidi are the most widely available varieties, with the small, semi-soft deglet noors accounting for approximately 95 percent of the dates sold in America. A 3.5-ounce serving of pitted deglet noors, or 14 dates, provides about 282 calories, 2.5 grams of protein, less than half a gram of fat and 75 grams of carbohydrates, of which nearly 63.4 grams are the simple sugars sucrose, fructose and glucose. Per 3.5-ounce serving, or about 4 pitted dates, the larger, meatier semi-soft medjool variety supplies 277 calories, 1.8 grams of protein, very little fat and 75 grams of carbohydrates, of which 66.5 grams are mostly the simple sugars glucose and fructose.

Dietary Fiber

Dates are an excellent source of dietary fiber. A single deglet noor contains over half a gram of fiber, while a 3.5-ounce serving of these dates provides 8 grams of fiber. The larger medjool variety supplies 1.6 grams of fiber per date, or 6.7 grams of fiber per 3.5-ounce serving. Dates are especially high in a special kind of soluble fiber known as beta-D-glucan, according to the “Encyclopedia of Healing Foods.” This type of soluble fiber is particularly beneficial, as it promotes normal blood glucose levels, blocks the absorption of cholesterol and increases the size of stools. Beta-D-glucan also slows digestion in the stomach, thereby contributing to long-term satiety.


Nutrient Profile

Dates are high in several important minerals including potassium, manganese, magnesium and copper. They also provide significant amounts of calcium, iron, vitamin K and B vitamins, including vitamin B-6 and folate. A 3.5-ounce serving of pitted deglet noor dates supplies 19 percent and 11 percent of the daily values for potassium and magnesium, respectively, as well as 8 percent, 6 percent, 5 percent and 4 percent of the daily values for vitamin B-6, iron, folate and calcium, respectively. Although medjool dates are nutritionally comparable, they’re slightly higher in potassium, magnesium, vitamin B-6 and calcium, and slightly lower in iron and folate. Dates are also a rich source of phenols, antioxidant compounds that protect cells against damaging free radicals.


Although fresh dates may be slightly wrinkled and similar in appearance to dried dates, fresh dates are typically sold alongside other fresh fruits, while dried dates are pasteurized and sold in boxes or from bulk bins. U.S. Department of Agriculture food group guidelines don’t give specific intake recommendations for fresh dates, which are significantly higher in sugar and calories than most fresh fruits. Given their distinct nutritional value, however, individual servings of fresh dates should generally be kept to 1/2 cup or less. Dried dates are nutritionally comparable to other dried fruits. Accordingly, a 1/4 cup of dried dates counts as 1/2 cup of fruit in daily intake terms. Most moderately active adults should consume 1 1/2 to 2 cups of fruit per day, according to the USDA.

Serving Suggestions

Eat a handful of fresh dates to satisfy your sweet tooth while boosting your intake of fiber and potassium. For an energizing, satiating snack, add a few roughly chopped dates to a cup of plain yogurt or cottage cheese. Use finely chopped dates to enhance the flavor and texture of rice dishes and savory meat stews.

Dry Dates Nutrition

erving Size: 3.5 ounces (100 grams), medjool
  Amt. Per
% Daily
Calories 277  
Calories from Fat 1  
Total Fat 0 g 0%
Saturated Fat 0 g 0 g
Trans Fat    
Cholesterol 0 mg 0%
Sodium 1 mg 0%
Total Carbohydrates 75 g 25%
Dietary Fiber 7 g 27%
Sugar 66 g  
Protein 2 g  
Vitamin A 3% Vitamin C 0%
Calcium 6% Iron 5%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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