Know what’s on your plate
Dried dates
Calories & nutrition facts
flesh and skin
Nutrition facts
Per 100 g% DV- Calories 235 kcal —
- Protein 2.4 g 5%
- Carbohydrate 59 g 21%
- Fat 0.6 g 1%
- Saturated fat 0.3 g 2%
- Fibre 7.5 g 27%
- Sugars 58 g —
- Sodium 11 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.93 mg 6%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 1.8 mg 11%
- Pantothenic acid (B5) 0.78 mg 16%
- Vitamin B6 0.19 mg 11%
- Biotin (B7) 1.5 µg 5%
- Folate (B9) 13 µg 3%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 68 mg 5%
- Iron 2.2 mg 12%
- Magnesium 55 mg 13%
- Phosphorus 68 mg 5%
- Potassium 727 mg 15%
- Zinc 0.43 mg 4%
- Copper 0.26 mg 29%
- Manganese 0.68 mg 30%
- Selenium 3 µg 5%
- Iodine 17 µg 11%
Similar foods
Questions about Dried dates
How do you soften dried dates for blending?
Cover them with just-boiled water for about 10 minutes, then drain before blending. If they are very firm, leave them to soak for longer; the soaking water can be added a spoonful at a time to loosen a date paste.
Do you need to remove the stones from dried dates?
Yes, unless the pack says they are already stoned. Slit each date lengthways and lift out the stone before chopping, blending or serving; check the hollow as small pieces can remain.
How should you store dried dates?
Keep them in an airtight container in a cool, dry cupboard. For longer storage, refrigerate them; bring them to room temperature before eating if you prefer them soft.
What can you make with dried dates?
Chop them into porridge, granola or baking, or blend them with nuts for snack bars. They also work well in tagines and couscous, where their sweetness balances savoury spices.
Can dried dates replace sugar in baking?
They can sweeten cakes and muffins when finely chopped or blended into a paste, but they also add fibre and moisture, so the texture will change. For a smoother result, soak and blend stoned dates, then reduce some of the other liquid in the recipe.
How many dried dates make a reasonable snack portion?
A small handful, around 30 g, is a practical portion; the number of dates depends on their size. That amount provides 71 kcal and 2.3 g of fibre.
Are dried dates higher in fibre than prunes?
No: prunes have 6.5 g of fibre per 100 g, compared with 7.5 g in dried dates. Dried dates are sweeter, while prunes have a softer, more moist texture.
Source: CoFID (UK) 14-394 · per 100 g · carbohydrate per EU label, fibre excluded
