Fruit
Dates
Fast sugars and potassium: concentrated pre-workout energy.
Nutrition facts
Serving: 2 dates (48 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 133 kcal | |
| Protein | 0.9 g | |
| Carbs | 36 g | |
| Fibre | 3.2 g | 12 % |
| Sugars | 31.9 g | 32 % |
| Fat | 0.1 g | 0 % |
| Sodium | 0 mg | 0 % |
| Copper | 0 mg | 19 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Two medjool dates provide about 32 g of sugars, the equivalent of 8 teaspoons, and about 130 calories. The fibre (about 3 g) comes along, but the sugar is still sugar.
- In medjool dates those sugars are almost entirely glucose and fructose, with very little sucrose (USDA).
Preparation
Puréed to sweeten a recipe, dates bring the same sugar as whole ones, with the fibre included; date syrup, on the other hand, has lost the fibre. The 48 g portion is for two pitted dates.
To mention to a professional
- If you monitor your blood sugar, two dates carry more sugar than a 250 mL glass of orange juice; where they fit in your plan is something to settle with your professional.
Sources
- Dates, medjool
- USDA FoodData Central, SR Legacy
- Alkaabi et al., 2011, Nutrition Journal, glycemic index of five date varieties
- Health Canada, Nutrition Labelling, the Sugars line of the Nutrition Facts table
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.