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Date Fruit

Dates are plum, caramel to a deep brown fruits of date palm tree. Though there are many varieties of dates with different level of sweetness and firmness, the color of dates usually ranges in shades of brown.

Dates have a inedible long oval seed in the center. Dates have a chewy texture with caramel candy like sweetness with hints of honey flavor profile.

Average length of a date fruit differs from variety to variety and can range from 1-3 inches ( 2.5 to 7.5 cm) and the average diameter of a date can be around 1 inch (2.5 cm). Average weight of date can range from 7-10 grams (0.24 – 0.35 ounces).

Date Fruit NUTRITION FACTS calorie chart infographic
Click on the link HERE to download high quality, high resolution and print ready PDF version of the Date Fruit nutrition chart/infographic.

Scientific name of Date Fruit

Phoenix Dactylifera

Other names of Date Fruit

  • Date Palm
  • Date

Calories by source in Date Fruit

  • Calories by carbohydrate in Date Fruit = 95%
  • Calories by fat in Date Fruit = 1%
  • Calories by protein in Date Fruit = 4%

Fats and Fatty Acid profile of Date Fruit

  • Polyunsaturated fat (PUFA) in Date Fruit = 22%
  • Saturated fat (SFA) in Date Fruit = 37%
  • Monounsaturated fat (MUFA) in Date Fruit = 41%

Phoenix (genus)

Date Species (Scientific name)Common NameDistribution
Phoenix dactylifera L.Date PalmMediterranean countries, Africa and part of Asia; introduced in North America and Australia
P. atlantica A. Chev.Occidental Africa and Canary Islands
P. canariensis chabeaud.Canary PalmCanary Islands and Cape Verde
P. reclinata Jacq.Dwarf PalmTropical Africa (Senegal and Uganda) and Yemen (Asia)
P. sylvestris Roxb.Wild Date Palm or Sugar PalmIndia and Pakistan
P. humilis Royle.India, Burma, and China
P. hanceana Naudin.Meridional China and Thailand
P. robelinic O'Brein.Sri Lanka, Toukin, Annam, Laos and Thailand
P. farinifera Roxb.Pigmy PalmIndia, Ceylon and Annam
P. rupicola T. Anders.Rocky Date PalmIndia
P. acaulis Roxb.Dwarf PalmBengaladesh and India
P. paludosa Roxb.Hental or Juliana PalmBengaladesh, Tenasherim, Andaman, Nikobaren and Thailand


Nutrition facts of Date Fruit

*Serving size = 100 grams = 3.55 Ounces = 1/2 cup

*DV= % Daily Value (%DV indicates how much nutrients contribute to a person’s daily diet from a serving of a food. DV assists you in determining whether or not a serving of food is high or low in a particular nutrient.)

NutrientAmountUnitDV
Calories282KCAL
Fat0.39GRAM0%
Protein2.45GRAM5%
Carbohydrate75.03GRAM27%

Detailed vitamin profile of Date Fruit, vitamin A, vitamin B12, vitamin B6, vitamin C, vitamin D, Folate, Niacin, Thiamin, and Riboflavin is shown in the chart.

Detailed mineral profile of Date Fruit, Sodium(Na), Calcium(Ca), Copper(Cu), Iron(Fe), Magnesium(Mg), Selenium(Se), Phosphorus(P), Potassium(K) and Zinc(Zn) is shown the chart.


Check freshness in Date Fruit

  • Fresh dates have a consistent dark brown color (amber color)
  • Fresh dates should be a little sticky to the touch
  • Avoid dates which are dry to the touch or has a crystal like residue on its skin
  • Avoid choosing dates with darker color than usual
  • Fresh dates will have a mild sweet smell
  • Good dates are wrinkly but soft to touch ( hard feeling date is may be over dry)
  • Dates with rancid or alcoholic smell should be avoided
  • bad dates start developing pale spots
  • Over stickiness of the date signifies that its turning bad


Availability of Date Fruit

  • The Seasons of date fruit depend on the geographical location where it is being cultivated
  • Saudi Arabia – Date fruit season ranges from August – November
  • Iran – Date fruit season ranges from September – October
  • UAE – Date fruit season ranges from June – October
  • USA – Date fruit season ranges from August – March
  • Oman – Date fruit season ranges from May – September
  • Iraq – Date fruit season ranges from October – December


How to store Date Fruit

  • Fresh dates can be stored at room temperature for 1-12 months ( depends on the variety of dates being stored e.g. Mazafati, Sayer, Rabbi, zahedi etc. consulting the vendor about the variety and storage time is advisable)
  • Fresh dates can be stored in the refrigerator for about 6 – 24 months ( depends on the variety of dates being stored e.g. Mazafati, Sayer, Rabbi, zahedi etc. consulting the vendor about the variety and storage time is advisable)
  • Frozen dates can last for almost 4-5 years
  • Place the dates in air tight container before putting them in the freezer

Complete nutrition facts of Date Fruit

Click on the link HERE to download high quality, high resolution and print ready PDF version of the Date Fruit nutrition chart/infographic.

Date Fruit NUTRITION FACTS calorie chart infographic

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