Health & Nutrition > Apple fruit nutrition facts > Date fruit nutrition facts
The important facts is that sugars are the most prevalent nutrient in the dates and are mainly composed of sucrose, fructose and glucose. Instant energy available in this date fruit contribute to its nutrition value.
Though proteins occur in small amounts, the amino acid composition is favourable to human needs and nutrition. Crude fibre in dates fruit, ranges between 2-6% of the flesh and is useful as dietary fibre in human nutrition.
Vitamin A, B1, B2 and niacin are available in dates in reasonable amounts. Dates are good sources of iron, calcium and potassium. Considerable amounts of copper, magnesium, phosphorus, sulphur and chlorine are present.
Polyphenols as tannins are present to the extent of 3% weight of the dates fruit and add antioxidant nutrition properties to the fruit. The date nutrient values are calculated for the edible parts.
Fruit facts: Dates nutrition
| Nutrients facts | Units | Value per 100g |
One cup chopped 147 g |
One pitted |
|---|---|---|---|---|
| Water | g | 20.53 | 30.18 | 1.46 |
| Energy | kcal | 282 | 415 | 20 |
| Protein | g | 2.45 | 3.60 | 0.17 |
| Total lipid (fat) | g | 0.39 | 0.57 | 0.03 |
| Ash | g | 1.60 | 2.35 | 0.11 |
| Carbohydrate | g | 75.03 | 110.29 | 5.33 |
| Dietary Fiber | g | 8.0 | 11.8 | 0.6 |
Fruit facts: Sugars in dates
| Sugars facts | Units | Value per 100g |
One cup chopped 147 g |
One pitted |
|---|---|---|---|---|
| Sugars | g | 63.35 | 93.12 | 4.50 |
| Sucrose | g | 23.84 | 35.04 | 1.69 |
| Glucose(Dextrose) | g | 19.87 | 29.21 | 1.41 |
| Fructose | g | 19.56 | 28.75 | 1.39 |
| Maltose | g | 0.12 | 0.18 | 0.01 |
Fruit facts: Minerals in dates nutrition
| Minerals facts | Units | Value per 100g |
One cup chopped 147g |
One pitted |
|---|---|---|---|---|
| Calcium | mg | 39 | 57 | 3 |
| Iron | mg | 1.02 | 1.50 | 0.07 |
| Magnesium | mg | 43 | 63 | 3 |
| Phosphorus | mg | 62 | 91 | 4 |
| Potassium | mg | 656 | 964 | 47 |
| Sodium | mg | 2 | 3 | 0 |
| Zinc | mg | 0.29 | 0.43 | 0.02 |
| Copper | mg | 0.206 | 0.303 | 0.015 |
| Manganese | mg | 0.262 | 0.385 | 0.019 |
| Selenium | mcg | 3.0 | 4.4 | 0.2 |
Fruit facts: Vitamins in dates nutrition
| Vitamins nutrition facts | Units | Value per 100g |
One cup chopped 147 g |
One pitted |
|---|---|---|---|---|
| Vitamin C | mg | 0.4 | 0.6 | 0.0 |
| Thiamin | mg | 0.052 | 0.076 | 0.004 |
| Riboflavin | mg | 0.066 | 0.097 | 0.005 |
| Niacin | mg | 1.274 | 1.873 | 0.090 |
| Pantothenic acid | mg | 0.589 | 0.866 | 0.042 |
| Vitamin B-6 | mg | 0.165 | 0.243 | 0.012 |
| Folate | mcg | 19 | 28 | 1 |
| Choline | mg | 6.3 | 9.3 | 0.4 |
| Betaine | mg | 0.4 | 0.6 | 0.0 |
| Carotene, beta | mcg | 6 | 9 | 0 |
| Vitamin A | IU | 10 | 15 | 1 |
| Lutein + zeaxanthin | mcg | 75 | 110 | 5 |
| Vitamin E (alpha-tocopherol) | mg | 0.05 | 0.07 | 0.00 |
| Vitamin K (phylloquinone) | mcg | 2.7 | 4.0 | 0.2 |
Fruit facts: Lipids in dates
| Fatty acids facts | Units | Value per 100g |
One cup chopped 147 g |
One pitted |
|---|---|---|---|---|
| Saturated | g | 0.032 | 0.002 | 0.00 |
| Monounsaturated | g | 0.036 | 0.053 | 0.003 |
| Polyunsaturated | g | 0.019 | 0.028 | 0.001 |
Fruit facts: Amino acids in dates nutrition
| Amino acids | Units | Value per 100g |
One cup chopped 147 g |
One pitted |
|---|---|---|---|---|
| Tryptophan | g | 0.012 | 0.018 | 0.001 |
| Threonine | g | 0.043 | 0.063 | 0.003 |
| Isoleucine | g | 0.049 | 0.072 | 0.003 |
| Leucine | g | 0.084 | 0.123 | 0.006 |
| Lysine | g | 0.066 | 0.097 | 0.005 |
| Methionine | g | 0.022 | 0.032 | 0.002 |
| Cystine | g | 0.067 | 0.098 | 0.005 |
| Phenylalanine | g | 0.050 | 0.074 | 0.004 |
| Tyrosine | g | 0.015 | 0.022 | 0.001 |
| Valine | g | 0.071 | 0.104 | 0.005 |
| Arginine | g | 0.136 | 0.200 | 0.010 |
| Histidine | g | 0.032 | 0.047 | 0.002 |
| Alanine | g | 0.083 | 0.122 | 0.006 |
| Aspartic acid | g | 0.213 | 0.313 | 0.015 |
| Glutamic acid | g | 0.359 | 0.528 | 0.025 |
| Glycine | g | 0.101 | 0.148 | 0.007 |
| Proline | g | 0.130 | 0.191 | 0.009 |
| Serine | g | 0.057 | 0.084 | 0.004 |
Source: USDA National Nutrient Database (2009)
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