DATE

NUTRITION FACTS

TYPES OF DATE SUGARS

What type matters – Glucose and Fructose

Dates are noteworthy for being a healthy alternative for sugar. But just how good is it? Let’s dig into some dates nutrition facts. Glucose and Fructose are two sugars that occur naturally in fruits like dates. Each has its own pathway to be used for energy. Glucose is absorbed first into the blood stream for quick energy and fructose is processed second for a time released energy. This energy is stored and used by muscles. This has been shown to benefit athletes in endurance sports giving a more constant source of energy in a time released form.

Sucrose is made up of fructose and glucose. Your body breaks sucrose apart so you can absorb fructose and glucose. Also, the Glycemic (blood sugar) response is slower in fructose giving a lower Glycemic Index.

Dates are equal parts glucose and fructose with a low Glycemic Index of 42. To find out more about date nutrition facts, contact Woodspur Farms.

Dates or Sugar?
Here is the comparison, you decide!

	1/4 CUP OF DATES	1/4 CUP OF SUGAR


CALORIES	110	200
B Vitamins	YES	NO
Potassium	YES	NO
Minerals	YES	NO
Phytochemicals	YES	NO
Fiber	YES	NO
Antioxidants	YES	NO

NATURALLY LOW MOISTURE

Here’s some more fun date nutrition facts. Dates are the naturally lowest moisture whole fruit because they are grown in the arid desert. While most fruits range from 75 – 95 percent moisture, fresh whole dates are less than 30 percent moisture; making them a naturally dry fruit.

Nutrient Density means the nutrients are equal to or more than calories per serving. Dates have 110 calories per a 40 gram serving equal to 6% of a 2000 calorie daily diet.

Date varieties are not all the same size.
To determine the nutritional value of a date use this method
to find out medjool dates calories:

6 medium dates = 18 calories each
3 large dates = 37 calories each
2 jumbo dates = 55 calories each

NATURALLY ANTIOXIDENT

Dates are a good source of antioxidants. Among commonly consumed whole fresh fruits, dates rank high in antioxidant polyphenols.

DATES – 616

BLUEBERRIES – 531

STRAWBERRIES – 368

PLUMS – 367

CHERRIES – 339

ORANGE – 337

Total Polyphenals