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Fruits

Date, dried Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Calories 346kcal / 2530kcal (13%)

Macronutrients

Total Fat
2.8 g/ 42g (6%)
low
Saturated Fat
0.23 g/ 20g (1%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.4 g
Total Carbohydrates
78.6 g/ 348g (22%)
Dietary Fiber
8.5 g/ 20g (42%)
high
Sugar
67.6 g/ 63g (107%)
Protein
1.7 g/ 71g (2%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.04 mg/ 1mg (3%)
Vitamin B2
0.13 mg/ 1mg (10%)
Vitamin B3
1.2 mg NE/ 16mg NE (7%)

Minerals

Calcium
131 mg/ 750mg (17%)
source
Iron
2.1 mg/ 12mg (17%)
Phosphorus
40 mg/ 700mg (5%)
Sodium
2 mg/ 1500mg (0.13%)
free
What is this food?
AI-assisted
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
AI-assisted
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
AI-assisted
  • 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)
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Food
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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