Know what’s on your plate
Dried date
Calories & nutrition facts
flesh and skin, pitted
Nutrition facts
Per 100 g% DV- Calories 287 kcal —
- Protein 1.8 g 4%
- Carbohydrate 65 g 24%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 7.3 g 26%
- Sugars 65 g —
- Sodium 39 mg 2%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 7.4 µg 1%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin K 2.7 µg 2%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 1.6 mg 10%
- Pantothenic acid (B5) 0.81 mg 16%
- Vitamin B6 0.25 mg 15%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 44.9 mg 3%
- Iron 0.9 mg 5%
- Magnesium 47.3 mg 11%
- Phosphorus 62 mg 5%
- Potassium 696 mg 15%
- Zinc 0.23 mg 2%
- Copper 0.22 mg 24%
- Manganese 0.3 mg 13%
- Selenium 3.1 µg 6%
- Iodine 1.4 µg 1%
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Questions about Dried date
Do you need to soak dried dates before using them?
No, if they’re soft and pliable. For very firm dates, cover them with boiling water for 10–15 minutes, then drain; save the soaking water to thin a date paste or blend into a smoothie.
How do you make date paste from dried dates?
Remove the stones, cover the dates with boiling water for 10–15 minutes, then drain and blend with a little fresh water until smooth. Use it to sweeten porridge, baking or sauces.
What can you stuff dried dates with?
Split and stone them, then fill with soft cheese, tahini or a whole almond. They also work chopped into salads with sharp cheese, such as feta, and toasted nuts.
How should you store dried dates after opening the packet?
Keep them in an airtight container in a cool, dry cupboard; refrigerate them if you want them to stay soft for longer. Discard dates with mould, a fermented smell or a slimy surface.
How can you tell whether dried dates still have their stones?
Check the label for “stoned” or “pitted”; otherwise, cut one open before chopping or serving. Stones are hard and can damage teeth, so remove them before using dates in food.
Can you use dried dates instead of sugar in baking?
Yes: blend stoned dates with a little warm water into a paste, then use it in recipes for loaf cakes, flapjacks or muffins. It adds moisture and a caramel-like flavour, so reduce other liquid slightly if the batter seems loose.
How many dried dates make a sensible snack portion?
A small handful, around 30 g, is a practical portion; it provides 86 kcal and 2.2 g of fibre. Pair them with yoghurt or a few nuts for a more substantial snack.
Are dried dates a good source of fibre?
Yes. A 30 g portion provides 2.2 g of fibre, so chopped dates are an easy addition to porridge, yoghurt or homemade muesli.
Source: ANSES–Ciqual (France) 13011 · per 100 g · carbohydrate per EU label, fibre excluded
