Nutritional value per 100 g (3.5 oz) | |
---|---|
Energy | 1,180 kJ (280 kcal) |
Carbohydrates | 75 g |
- Sugars | 63 g |
- Dietary fibre | 8 g |
Fat | 0.4 g |
Protein | 2.5 g |
Water | 21 g |
Vitamin C | 0.4 mg (0%) |
Manganese | 0.262 mg |
Dry or soft dates are eaten out-of-hand, or may be pitted and stuffed with fillings such as almonds, walnuts, candied orange and lemon peel, tahini, marzipan or cream cheese. Pitted dates are also referred to as stoned dates. Partially dried pitted dates may be glazed with glucose syrup for use as a snack food.
Dates can also be chopped and used in a range of sweet and savory dishes, from tajines (tagines) in Morocco to puddings, ka'ak (types of Arab cookies) and other dessert items. Date nut bread, a type of cake, is very popular in the United States, especially around holidays. Dates are also processed into cubes, paste called "'ajwa", spread, date syrup or "honey" called "dibs" or "rub" in Libya, powder (date sugar), vinegar or alcohol. Recent innovations include chocolate-covered dates and products such as sparkling date juice, used in some Islamic countries as a non-alcoholic version of champagne, for special occasions and religious times such as Ramadan.
According to a study, in many ways, "dates may be considered as an almost ideal food, providing a wide range of essential nutrients and potential health benefits." Dates are a very good source of dietary potassium. The sugar content of ripe dates is about 80%; the remainder consists of protein, fiber, and trace elements including boron, cobalt, copper, fluorine, magnesium, manganese, selenium, and zinc.