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Dried Dates

Dried Dates is a culinary and nutritional food item. Per 100 g, it provides an energy density of 290 kcal (1213.36 kJ) and exhibits a moderate glycemic index of 64, supporting balanced energy release when paired with protein, fiber, or healthy fats. Its quantitative macronutrient profile per 100 g comprises 2 g of protein, 74 g of total carbohydrates (including 63.35 g of sugars), 0.4 g of total lipids, and 8.7 g of dietary fiber, alongside a water content of 21.32 g. The lipid fraction includes 0.1 g of saturated fatty acids, 0.1 g of monounsaturated fatty acids, and 0.2 g of polyunsaturated fatty acids. With respect to micronutrients, minerals, and vitamins, Dried Dates contributes measured bioavailable compounds per 100 g. Notable quantified micronutrients include calcium (70 mg), magnesium (54 mg), potassium (688 mg), phosphorus (58 mg), iron (2 mg), zinc (0.33 mg), selenium (3 µg), sodium (35 mg), vitamin E (0.3 mg), and vitamin K (2.7 µg). Additionally, sodium chloride equivalent stands at 0.09 g per 100 g. Collectively, these nutrients support essential physiological pathways including cellular energy metabolism, electrolyte homeostasis, neuromuscular signaling, enzymatic synthesis, and immune defense. From a clinical nutrition and meal-planning standpoint, Dried Dates aligns well with dietary frameworks such as Vegan Diet, Vegetarian Diet, Whole-Food Plant-Based (WFPB) Diet, Athlete & Performance Diet, and High-Fiber Diet. Dried dates offer rapid natural carbohydrate energy alongside potassium, copper, and dietary fiber, making them premier fuel for vegan, vegetarian, WFPB, athlete performance, and high-fiber diets. It is classified as safe for consumption during pregnancy under standard food hygiene practices. In culinary practice, it features in recipes such as Cinnamon Oatmeal Cookies with Raisins, Avocado and Banana Dessert, Chocolate Power Balls, Oatmeal with Nut Butter, Dates, and Apple, and Date and pear milkshake, offering versatile ways to build nutrient-dense meals.

NUTRI-SCORE

A B C D E

🍃 ECO-SCORE

A B C D E

30/100

Base: 100g Vegan Vegetarian Gluten-free Lactose-Free High Fiber

Specification & Key Parameters

IŻŻ • EFSA 9 parameter

Parameter	Value	Parameter	Value
Calories / 100g	290 kcal (1213 kJ)	Protein / 100g	2,0 g
Fat / 100g	0,4 g	Carbs / 100g	74,0 g
Fiber / 100g	0,0 g	Glycemic Index (GI)	IG 55
Glycemic Load (GL)	GL 44.4	Cena / 100g (Walmart)	$0.42
Woda / 100g	21,3 g

Prices calculated for Walmart

$0.42 / 100g

Dried Dates (100 g)

Specialist Verified

Kcal

290 kcal

Protein 3%

2 g

Fat 1%

0.4 g

Carbohydrates 97%

74 g

fiber: 0 g IG: 55

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Dried Dates

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Auchan

0,39 USD / 100 g

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Custom amount: (100 g)

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Calculate product cost by selected weight ( 100 g ) 0,39 USD

100 kcal 0,13 USD

20 g protein 3,90 USD

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Select supermarket chain	100 g	100 g	250 g	500 g	1 kg
Auchan Cheapest	0,39 USD	0,39 USD	0,98 USD	1,95 USD	3,90 USD
Netto +3%	0,40 USD	0,40 USD	1,00 USD	2,00 USD	4,00 USD
Biedronka +3%	0,40 USD	0,40 USD	1,00 USD	2,00 USD	4,00 USD
Aldi +5%	0,41 USD	0,41 USD	1,03 USD	2,05 USD	4,10 USD
Lidl +5%	0,41 USD	0,41 USD	1,03 USD	2,05 USD	4,10 USD
Dino +5%	0,41 USD	0,41 USD	1,03 USD	2,05 USD	4,10 USD
Kaufland +5%	0,41 USD	0,41 USD	1,03 USD	2,05 USD	4,10 USD
Rewe +5%	0,41 USD	0,41 USD	1,03 USD	2,05 USD	4,10 USD
Carrefour +8%	0,42 USD	0,42 USD	1,05 USD	2,10 USD	4,20 USD
Żabka +23%	0,48 USD	0,48 USD	1,20 USD	2,40 USD	4,80 USD

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Contains allergens 2

Sulphites Dates

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (100 g)

Calculate for portions:

Custom amount: (100 g)

Macronutrient Distribution 100 g

308 kcal

Protein 2g (3% kcal)

Fat 0.4g (1% kcal)

Carbs 74g (96% kcal)

Protein

Fat

0.4g

Carbs

74g

Bio-Analysis Food Product

Dried Dates

308 kcal B: 2g T: 0.4g W: 74g

Glycemic Load

IG 55 ŁG 41

High

Workout Window

60-90 min

Pre-workout

Full Analysis

🔍

Looking for a specific mineral or vitamin? Explore all 39 nutrients organized by category and RDA coverage.

Nutrient

Ash

1.53 g

Nutrient

Beta-carotene

89 µg

Nutrient 9% RDA

Calcium

70 mg

Nutrient 29% RDA

Carbohydrate

74 g

Nutrient

Cholesterol

1 mg

Nutrient

Copper

0.2 mg

Nutrient 1% RDA

Fat

0.4 g

Nutrient

Fatty monounsaturated

0.1 g

Nutrient

Fatty polyunsaturated

0.2 g

Nutrient

Fatty saturated

0.1 g

Nutrient 35% RDA

Fiber

8.7 g

Nutrient

Fiber insoluble

7.1 g

Nutrient

Fiber soluble

1.6 g

Nutrient

Fructose

19.56 g

Nutrient

Glucose

23.29 g

Nutrient 14% RDA

Iron

2 mg

Nutrient

Lutein + zeaxanthin

75 mg

Nutrient 14% RDA

Magnesium

54 mg

Nutrient

Manganese

0.15 mg

Nutrient

Omega 6

0.02 g

Nutrient 8% RDA

Phosphorus

58 mg

Nutrient 34% RDA

Potassium

688 mg

Nutrient 4% RDA

Protein

2 g

Nutrient

Salt

0.09 g

Nutrient 6% RDA

Selenium

3 µg

Nutrient 2% RDA

Sodium

35 mg

Nutrient

Sucrose

20.5 g

Nutrient 127% RDA

Sugar

63.35 g

Nutrient 1% RDA

Vitamin A

7 µg

Nutrient

Vitamin B1 (Thiamin)

0.09 mg

Nutrient

Vitamin B2 (Riboflavin)

0.1 mg

Nutrient

Vitamin B3 (Niacin)

2.2 mg

Nutrient

Vitamin B6 (Pyridoxine)

0.19 mg

Nutrient

Vitamin B9 (Folate)

19 µg

Nutrient

Vitamin C (Ascorbic acid)

3 mg

Nutrient 3% RDA

Vitamin E

0.3 mg

Nutrient 4% RDA

Vitamin K

2.7 µg

Nutrient

Water

21.32 g

Nutrient 3% RDA

Zinc

0.33 mg

Name	Category	Amount	% RDA
Ash	-	1.53 g	-
Beta-carotene	-	89 µg	-
Calcium	-	70 mg	9%
Carbohydrate	-	74 g	29%
Cholesterol	-	1 mg	-
Copper	-	0.2 mg	-
Fat	-	0.4 g	1%
Fatty monounsaturated	-	0.1 g	-
Fatty polyunsaturated	-	0.2 g	-
Fatty saturated	-	0.1 g	-
Fiber	-	8.7 g	35%
Fiber insoluble	-	7.1 g	-
Fiber soluble	-	1.6 g	-
Fructose	-	19.56 g	-
Glucose	-	23.29 g	-
Iron	-	2 mg	14%
Lutein + zeaxanthin	-	75 mg	-
Magnesium	-	54 mg	14%
Manganese	-	0.15 mg	-
Omega 6	-	0.02 g	-
Phosphorus	-	58 mg	8%
Potassium	-	688 mg	34%
Protein	-	2 g	4%
Salt	-	0.09 g	-
Selenium	-	3 µg	6%
Sodium	-	35 mg	2%
Sucrose	-	20.5 g	-
Sugar	-	63.35 g	127%
Vitamin A	-	7 µg	1%
Vitamin B1 (Thiamin)	-	0.09 mg	-
Vitamin B2 (Riboflavin)	-	0.1 mg	-
Vitamin B3 (Niacin)	-	2.2 mg	-
Vitamin B6 (Pyridoxine)	-	0.19 mg	-
Vitamin B9 (Folate)	-	19 µg	-
Vitamin C (Ascorbic acid)	-	3 mg	-
Vitamin E	-	0.3 mg	3%
Vitamin K	-	2.7 µg	4%
Water	-	21.32 g	-
Zinc	-	0.33 mg	3%

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

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Custom amount: (100 g)

Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): High (35.9)

Chart series:

Time horizon:

Clinical Insight (Glycemic Model) High glycemic load (GL 35.9) may trigger a pronounced glucose peak (~158 mg/dL) — consider pairing with a post-meal walk or extra fiber.

Glycemic Load (GL) High

35.9 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)

Glucose peak

158

mg/dL

P+F+Fiber buffer

0.21

🛡️ Glycemic buffering in this meal

Protein (2 g), fat (0.4 g), and dietary fiber (8.7 g) slow gastric emptying and attenuate the postprandial glucose peak.