Serving Size 24g (~0.8 oz.) (Approx. 18.9 Servings/Pound)
Amount Per Serving:
Calories From Fat 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 18g 6%
Dietary Fiber 2g 6%
Vitamin A 1%
Vitamin C 0%
Organic Dates (contains pits)
Packaged in the same facility as peanuts, tree nuts, soy, and milk products.
Approximately 23 pieces per pound.
WHAT ARE THE BENEFITS OF PITTED DATES?
Dates are a chewy natural treat that rank among the sweetest of fruits. Most dates sold in the United States are grown in California, and the firm, semi-soft Deglet Noor variety is the most abundant, followed by the larger Medjool date. Choose dates that are plump, glossy and only mildly wrinkled, and avoid those that are overly hard or have sugar crystals on their skin. Pitted dates contain the same nutrition as those with pits because the pit is not eaten.
Because the pits of dates are inedible, the only difference between pitted and unpitted dates is the amount of work you need to do when adding dates to your meals. The dried, whole fruits make handy, nutritious snacks. Chop pitted dates, or pit and chop whole dates, for use in desserts instead of raisins or as flavor accent in Middle Eastern dishes.
Dates are a good source of fiber, which is essential for good health. Fiber provides you with important health benefits even though your body doesn't absorb it. Fiber reduces your risk for type 2 diabetes and heart disease, and it keeps your digestive tract healthy by helping to prevent constipation, diverticulitis and hemorrhoids. Women should aim for about 25 grams of fiber per day and men should aim for about 38 grams, according to MayoClinic.com. One 3-ounce serving of dates contains approximately 7.5 grams of fiber.
Each cup of chopped, dried dates represents almost half of your day's daily fiber needs. With 11.8 g of fiber, 1 cup of chopped dates provides about 47 percent of the daily recommended value, or DV, for dietary fiber. Dietary fiber not only keeps your digestive system running smoothly but also helps lower cholesterol and stabilizes blood sugar.
VITAMINS AND MINERALS
Dates are high in several nutrients, especially B vitamins and the minerals magnesium, potassium, copper and manganese. For B vitamins, each cup of pitted dates provides 7 percent of the DV of folate, 4.5 percent DV of thiamin, 5.7 DV of riboflavin, 9 percent DV of niacin, 8.6 DV of vitamin B-5 and 12 percent DV of vitamin B-6. The portion also contains more than 8 percent of your DV of iron. Other minerals provided by dates include 5 percent of your calcium needs, 15 percent DV of magnesium, 9 percent DV of phosphorous, 27 percent DV of potassium, 15 percent DV of copper, 19 percent DV of manganese, 6 percent DV of selenium and 5 percent DV of vitamin K.
A 2005 report in the "Journal of the American College of Nutrition" found that dates contain a high amount of phenol antioxidants. Dried dates contained the highest amount of polyphenols of the dried fruits studied. These micronutrients can provide antioxidant protection against cancer and heart disease. While fresh fruits score higher for antioxidant vitamins like C and E, dates, figs and plums offer superior concentrations of polyphenols, the report found. The report recommended that people add more dried fruits to their diet, as well as fresh fruits, for a balance of nutrients.
The process of drying fruits concentrates the sugar content of the fruits, making them consequently higher in calories and carbohydrates. Each 1-cup serving of dates carries a load of 415 calories and 110 carbohydrates. For people attempting to lose weight or avoid sweets, the serving may be literally too rich for their blood. If you fall into one of these calories, consider either eating a smaller portion or choosing fruit with higher water content and less concentrated sugars, such as fresh watermelon or berries.
Dates are a concentrated source of energy -- 70 percent of their weight comes from sugar and they don't contain much moisture, even when fresh. One 3-ounce serving of dates has approximately 300 calories, 75 grams of carbohydrates, 2 grams of protein and less than 1 gram of fat. Most of the carbohydrate in dates is in the form of sugar. One serving of dates provides 14 percent of the total calories for a 2,000-calorie diet.
Dates are a rich source of potassium; one 3-ounce serving contains approximately 680 milligrams of the mineral, or 20 percent of the daily value for a 2,000 calorie diet. Potassium is an electrolyte that works along with sodium and other minerals to regulate your fluid balance, nerve transmission, muscle contractions and heart rhythm. Potassium also lowers both systolic and diastolic blood pressure. Evidence shows this effect is greatest in those who have high blood pressure that are sensitive to salt, according to study results published on the website of the International Food Information Council Foundation in 2011.
Dates are a good source of vitamin B-6; one 3-ounce serving contains about 10 percent of the daily value of this vitamin, which is necessary for protein metabolism and the formation of new red blood cells. Depending on the variety, dates provide you with approximately 10 to 18 percent of the daily value of copper, a component of many enzymes and of hemoglobin, a protein that enables your red blood cells to carry oxygen. Unlike many other fruits, dates are not a source of vitamin C.
Dates have a high glycemic index -- a measurement of how your blood sugar responds to a food compared with pure glucose -- by virtue of their energy concentration and sugar content. Dates have a glycemic index of 103, even higher than that of glucose, which measures 100. A normal portion of dates also has a high glycemic load due to their energy density. When you eat foods with a high in glycemic index and high glycemic load, your blood sugar and insulin levels spike and then plummet. Over time, this effect may increase your risk for diabetes and other chronic diseases so eat dates in moderation.
Read more: http://www.livestrong.com/article/538940-nutrition-facts-for-pitted-dates/#ixzz2BvZ5Ankr