Fruits
Date, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 346kcal / 2530kcal (13%) |
Macronutrients
Protein | 1.7 g/ 71g (2%) | ||||||
Total Fat | 2.8 g/ 42g (6%) low | ||||||
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Total Carbs | 78.6 g/ 348g (22%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.13 mg/ 1mg (10%) |
Vit B3 | 1.2 mg NE/ 16mg NE (7%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 131 mg/ 750mg (17%) source |
Phosphorus | 40 mg/ 700mg (5%) |
Iron | 2.1 mg/ 12mg (17%) |
Sodium | 2 mg/ 1500mg (0.13%) free |
What is this food?
Dried date (dried, sweet fruit). It’s usually eaten as a sweet snack or used as a natural sweetener in small amounts.
Why it matters to health
Dates are energy-dense, so they can help you feel satisfied between meals. They also provide dietary fiber (good for regular bowel movement and better fullness) and sugar naturally. Because dried dates are concentrated, the sugar and calories add up quickly if portions are big. The good news: they have low fat and very low sodium, so they’re generally fine to include—just keep portions reasonable, especially if you’re eating 3 meals plus 1–2 snacks a day.
Healthier tips
- Keep a portion small: try 1–2 dates per snack, especially if you also have rice/bread and other sweet foods in the day.
- Pair with protein or healthy fat for better balance: e.g., dates with plain yogurt or a small handful of nuts.
- If using as a sweetener, start with less than you think—dates are very sweet.
- Choose water or unsweetened drinks alongside, since dried dates already bring a lot of sugar.
Common Filipino dishes
Date-based oatmeal, date and nut snack mix, fruit and yogurt bowl with dates, date-sweetened rice pudding (kakanin-style), date-filled pastries (small portions)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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