Pitted Dates

Dates, medjool

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Dates FAQ

Table of Contents

• Are dates keto?
• Are dates low FODMAP?
• Are dates high in iron?
• Are dates gluten-free?
• Are dates vegan?
• Are dates paleo?
• Are dates high in fiber?
• Are dates whole30?
• Are dates high in potassium?
• Are dates high in carbs?
• Are dates a good source of protein?
• Are dates high in cholesterol?
• Are dates high in fat?
• Are dates a good source of magnesium?
• Are dates high in antioxidants?
• Are dates high in calcium?
• Do dates contain vitamin C?
• Are dates high in lectins?
• Are dates high in lysine?
• Are dates high in oxalate?
• Are dates high in phosphorus?
• Are dates high in purines?
• Are dates high in uric acid?
• Are dates high in arginine?
• Are dates high in vitamin K?
• Are dates high in estrogen?
• Do dates increase testosterone?
• Are dates halal?
• Are dates kosher?
• Are dates high in sugar?
• Are dates high in histamine?
• Are dates good for fertility?
• Do dates contain zinc?

Are dates keto?

No, dates are not considered keto-friendly. A medium-sized date (about 24 grams) contains approximately 18 grams of carbs. This is quite high for a ketogenic diet, which typically limits daily carbohydrate intake to 20-50 grams.

Are dates low FODMAP?

No, dates are not low in FODMAPs. They contain high levels of fructans and are therefore not recommended for those following a low FODMAP diet.

Are dates high in iron?

Yes, dates are a decent source of iron. A serving of dates (approximately 100 grams) provides about 0.90 mg of iron, which makes up around 5% of the recommended daily intake. For men and post-menopausal women, the recommended daily intake is 8 mg, while for pre-menopausal women, it’s 18 mg.

Are dates gluten-free?

Yes, dates are naturally gluten-free. However, they can be cross-contaminated if processed in facilities that also process grains containing gluten such as wheat, barley, or rye.

Are dates vegan?

Yes, dates are vegan. They are a fruits harvested from date palm trees and contain no animal-derived ingredients.

Are dates paleo?

Yes, dates are considered paleo-friendly. The paleo diet is focused on whole, unprocessed foods, and dates, being a fruit, fit into this category.

Are dates high in fiber?

Yes, dates are a good source of dietary fiber. One cup of pitted dates (about 24 dates) contains around 12 grams of fiber. For reference, the daily recommended fiber intake is around 25 grams for women and 38 grams for men. This means consuming these dates will contribute nearly half of the daily fiber requirement for women and a third for men.

Are dates whole30?

Yes, dates are approved for the Whole30 diet. This diet eliminates sugar, alcohol, grains, legumes, and dairy for 30 days, but fruits like dates are allowed. However, while they are technically compliant, the Whole30 program discourages consuming too much fruit as a sugar substitute.

Are dates high in potassium?

Yes, dates are high in potassium. One cup of pitted dates contains approximately 1,492 milligrams of potassium. The recommended daily intake of potassium for adults is 4,700 milligrams. Therefore, a cup of dates provides about 31.7% of the daily requirement.

Are dates high in carbs?

Yes, dates are high in carbohydrates. A single, pitted date contains about 18 grams of carbohydrates. To put that into context, the daily recommended intake for an average adult is around 225 to 325 grams of carbs. Nonetheless, these are mostly natural sugars, so they provide a healthy dose of energy when consumed in moderation.

Are dates a good source of protein?

Dates are not a significant source of protein. A one-cup serving of pitted dates provides about 3.6 grams of protein, which is approximately 7% of the Daily Value (DV) based on a 2,000 calorie diet.

Are dates high in cholesterol?

Dates contain no cholesterol. Including them in your diet can be beneficial for heart health due to their fiber content.

Are dates high in fat?

Dates are low in fat. One cup of pitted dates contains about 0.6 grams of fat, which is less than 1% of the DV for fatty acids. The fat in dates is also healthy – they’re rich in unsaturated fats that are heart-healthy.

Are dates a good source of magnesium?

Yes, dates are a good source of magnesium. One cup of pitted dates provides about 63 milligrams of magnesium, which is approximately 15% of the recommended DV for adults.

Are dates high in antioxidants?

Yes, dates are quite high in antioxidants, particularly flavonoids, carotenoids, and phenolic acid. Antioxidants help to reduce inflammation and thus protect against diseases like heart disease and cancer. However, a specific quantity is difficult to define because it can vary depending on the variety of date and its ripeness.

Are dates high in calcium?

No, dates are not particularly high in calcium. A serving of dates, which is approximately 100 grams, contains about 39 milligrams of calcium. This is about 4% of the 1000 milligrams recommended daily amount, thus making dates not a major source of calcium in your diet.

Do dates contain vitamin C?

Yes, dates do contain vitamin C but in a minimal amount. A 100-gram serving of dates provides about 0.4 milligrams of vitamin C, which is less than 1% of the recommended daily intake of 75-90 milligrams for adults.

Are dates high in lectins?

Dates are not typically associated with high levels of lectins compared to other foods like beans or whole grains. Detailed nutritional profiles don’t usually report lectin content as it can be highly variable depending on how the food is prepared and processed – however, raw dates are presumed to have low levels.

Are dates high in lysine?

Dates do contain lysine, but it’s not high. The approximate content of lysine in 100-grams of dates is about 160 milligrams, which is considerably below the daily recommended amount of 2,000-3,000 milligrams for adults.

Are dates high in oxalate?

Dates are believed to have low to moderate oxalate content compared to high oxalate foods like spinach and rhubarb. Precise amounts can vary, but generally, foods with under 10 milligrams per serving are considered low in oxalates, while those with over 50 milligrams per serving are considered high. Dates fall somewhere in between these extremities. Keep in mind, for those who are sensitive to oxalates or prone to kidney stones, it is recommended to consult a healthcare professional for dietary guidance.

Are dates high in phosphorus?

No, dates are not high in phosphorus. The average serving of dates (about 100g) contains 62mg of phosphorus which represents about 5.5% of the recommended dietary allowance (RDA) in adults of 1250mg per day.

Are dates high in purines?

Yes, dates are considered to be moderate in purines. Purine content can vary between brands and varieties, but on average, a 100g serving of dates contains approximately 64mg of purines. While this amount can contribute to the daily intake of purines, it should not be a problem for healthy individuals. However, those with specific health concerns like gout or kidney stones may need to limit their intake.

Are dates high in uric acid?

No, dates themselves do not contain uric acid. Uric acid is produced in the body when it breaks down purines, which we just discussed are present in dates, but in moderate amounts. If you suffer from a condition like gout or kidney stones, where uric acid levels should be controlled, you should monitor your purine intake and therefore your consumption of dates.

Are dates high in arginine?

No, dates are not high in arginine. They contain approximately 0.099 g of arginine per 100g serving, which is a modest amount. The daily requirement for arginine is not well-defined, as the body typically makes enough on its own. Food sources are usually only critical for those with certain medical conditions or for infants who are not yet able to make it.

Are dates high in vitamin K?

Yes, dates do contain vitamin K but it isn’t a significant amount. A 100g serving typically contains about 2.7 mcg of vitamin K, which is about 2.25% of the recommended daily value of 120 mcg for adult men and 90 mcg for adult women.

Are dates high in estrogen?

There is currently no concrete scientific research that suggests dates contain estrogen. Phytoestrogens, plant compounds that mimic human estrogen, are found in many fruits and vegetables, but specific amounts in dates remain unknown.

Do dates increase testosterone?

Dates do not directly increase testosterone. Still, they contain certain nutrients like potassium and magnesium which aid overall health and well-being. A correlation has been shown where enhanced overall health can indirectly support the body’s natural hormone regulation, including testosterone. These results are not specific to dates and can be achieved by a balanced diet.

Are dates halal?

Yes, dates are halal. They are a type of fruit and naturally occurring, and there are no processes involved in their cultivation or harvesting that would prevent them from being classified as halal.

Are dates kosher?

Yes, dates are kosher. Similar to being halal, dates are naturally occurring, and their cultivation and consumption fall within the Jewish dietary laws. However, dates, like all fruits and vegetables, should be properly checked and cleaned for any insects to uphold the kosher status.

Are dates high in sugar?

Yes, dates are quite high in sugar. A single, pitted Medjool date contains approximately 16 grams of sugar. According to the American Heart Association (AHA), the maximum amount of added sugars one should eat in a day are 37.5 grams for men and 25 grams for women. While dates are high in sugar, they are also packed with fiber, essential minerals, and antioxidants, making them a healthier alternative to many other sugary snacks.

Are dates high in histamine?

No, dates are not considered high in histamine. Histamine is not generally found in fresh fruit, including dates.

Are dates good for fertility?

Yes, dates can be beneficial for fertility. Dates are rich in nutrients that are essential for reproductive health including folate and vitamin K. For example, there are about 15 micrograms of folate in 100 grams of dates, which is approximately 4% of the recommended daily value. Folate plays a vital role in DNA synthesis and repair, and vitamin K is essential for blood clotting. Consuming a diet rich in these nutrients can help prepare the body for pregnancy and promote good health during pregnancy.

Do dates contain zinc?

Yes, dates do contain a small amount of zinc, but they are not a high source of this nutrient. There is about 0.44 milligrams of zinc in 100 grams of dates, which equates to about 4% of the recommended daily value for an adult. Zinc is an important mineral that supports immune function, protein synthesis, and DNA synthesis. Although dates can contribute to your daily zinc intake, for higher sources of zinc you might want to consider consuming meats, shellfish, legumes, seeds, and nuts.