How Many Calories in a Date? Nutritional Value of Dates

Nutritional Value of Dates

Known as the paradise of fruit palm, the house is one of the foods that taste good and frequent guest. Although it is mainly consumed during the fasting month, the food, which has started to take its place on the tables in all seasons with its benefits, is added to various recipes and consumed with pleasure. Date, which is a source of flavor in delicious desserts, snacks and snacks with its unique sugary taste, which is not found in any other food, has rich nutritional values.

How Many Calories in Dried Dates?

  • The calorie of dried dates, which is not limited to the fasting month, but consumed in all four seasons, varies according to its size and gram. There are 3 calories in 1 gram.
  • The important thing to calculate the calories of dried dates, which are sold in a wide variety of sizes and varieties, is its weight.
  • If you are asked how many calories a date is consumed in dry form, first of all, it is necessary to know how many grams of dates are. A small 10-gram date is about 28 calories.
  • A medium-sized date of 15 grams, on the other hand, has 42 calories, unlike small dates, and can be consumed in between meals.
  • For those who do not want to be satisfied with a single date, there are 83 calories in a 30-gram serving of medium-sized dates.
  • There are approximately 277 calories in a 100-gram serving of dates.

Dates Nutritional Value

  • Date, which is one of the miraculous fruits with its nutritional value, is very rich in vitamins and minerals. There are 1 mg of sodium, 2.2 g of protein, 648 mg of potassium, 72 g of carbohydrates, 58 mg of magnesium in 100 grams of dried dates, whose nutritional value varies according to the gram and dried naturally.
  • Dates, which have 63 mg of phosphorus, 59 mg of calcium and 3 mg of iron in terms of minerals, are a rich source of fiber and contain 2.3 grams of fiber in 100 grams.
  • It is an important source of vitamins A and B group vitamins. Food containing 0.5 g of vitamin A per 100 g; It is a rich source of B group vitamins by containing vitamins B1, B2, B3, B6, B9.
  • It contains 0.09 mg of vitamin B1, 0.1 mg of vitamin B2, and 2.2 mg of vitamin B3. It has 0.153 mg of vitamin B6 and 24.9 percent of vitamin B9. At the same time, dates are one of the foods consumed healthily with their cholesterol-free structure.

How Many Calories in a Fresh Date?

  • Dates, which we usually see as dried, are also consumed in their fresh form. Fresh dates have different values ​​from dried dates in terms of caloric value. A medium-sized 15-gram fresh date is about 23 calories.
  • When asked how many calories are in 100 grams of fresh dates, it can be said that 100 grams of fresh dates contain approximately 127 calories.
  • When fresh dates are mentioned, persimmon, known for its orange color and thin skin, also comes to mind. When it comes to how many calories persimmon is, it can be said that the fresh fruit has low calories. There are 58 calories in a medium-sized persimmon of 80 grams.

Does Date Weaken?

  • The miraculous nutrient date, which has many vitamins and minerals necessary for the body, helps to weaken when consumed correctly. When it is eaten on an empty stomach one hour before meals, it closes the appetite and works the intestines and makes it easier to lose weight.
  • Since it is a rich source of insoluble fibers, it gives a feeling of satiety and reduces the desire to eat unnecessarily. Since it is a food high in sugar, it is easily digested and helps blood sugar return to normal.
  • In this way, it reduces the feeling of hunger and prevents overeating and sweet crisis. Eating 1-2 dates instead of ready-made snacks in between meals helps to increase the energy level and reduces the fatigue that occurs during the day.
  • If the date is to be eaten while breaking the fast at iftar, it can be consumed in order not to gain weight, provided that it does not exceed 1-2 pieces.

Can You Eat Dates on a Diet?

  • Dates can be eaten while dieting, as they support weight loss when consumed correctly. Since it is a food with a high sugar content, it can be consumed 2-3 times a day without exaggeration.
  • Eating one as a small snack in between meals during the day reduces the fatigue caused by the diet and increases the energy level. While dieting, it is necessary to pay attention to the amount of date consumption and it is recommended to consume a maximum of 5 dates per day without exaggeration.
  • It should not be forgotten that if the date is consumed more than 5 pieces, on the contrary, it will cause weight gain. Date, which is eaten as an aid to diets and also has its own special diet, is among the favorite foods of those who want to lose weight with its taste and taste.

How is the Date Diet Made?

Date diet, which is one of the diets preferred by those who want to lose weight in a healthy way, is made for 2 weeks. During the diet, dates are consumed with different foods in the main meals such as breakfast, lunch and dinner. Date diet, which is stated to lose 6 -7 kilos in two weeks, makes it easier to lose weight because it contains nutrients that will accelerate metabolism. In the date diet, 2 dates are eaten in the morning, 2 dates at noon and 2 dates in the evening.

Date Diet List

1 week

  • Breakfast: 2 dates and a glass of milk.
  • Lunch: Grilled fish with green leafy vegetables, 1 slice of brown bread, 1 glass of yogurt, 2 dates.
  • Afternoon: 1 cup of green tea and 1 unsweetened oatmeal biscuit.
  • Dinner: 2 dates and a glass of milk, grated vegetables, boiled beans.

2 weeks

  • Breakfast: 2 dates and a glass of milk.
  • Lunch: Grilled fish, vegetable soup or chicken soup, 1 slice of brown bread, 1 cup of buttermilk and 2 dates.
  • Afternoon: 1 cup of green tea and 1 unsweetened oatmeal biscuit.
  • Dinner: 2 dates, a glass of milk, mushrooms or sautéed vegetables with chicken.

You may also like...

Leave a Reply

Your email address will not be published. Required fields are marked *