What is the calorie content of dates: benefits and harm to the body, composition and BZHU per 100 grams

Calorie content of dates

In total there are more than 400 varieties of these fruits. The most popular among them are the royal, Crimean and Chinese varieties. They differ from each other in size, pulp texture, and dryness of the shell. Their nutritional and energy value is approximately the same.

So, how many calories are in dried pitted dates? There are 274 kcal per 100 grams of product. BZHU for a similar weight is as follows:

• proteins - 2.5 g;
• fat - 0.5 g;
• carbohydrates - 69.2 g.

Knowing the weight of 1 piece, it is easy to calculate its calorie content. On average, 1 pitted piece weighs 8-9 grams. It turns out that one date has about 23 calories.

Calorie content of dates with pits

What is the energy value of fruits with seeds? It all depends on the type of product. Most often, dried, rather than fresh, pitted dates end up on our rack. They have the highest calorie content - 100 grams of sweetness account for 292 kcal.

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In dried fruits with pits (for the same volume) - 283 kcal. When taking into account the nutritional value of a product, take into account the BJU ratio:

• proteins - 2.4 g;
• fats - 0.5 g;
• carbohydrates - 69 gr.

It is not surprising that such sweetness is somewhat difficult for children. Therefore, you should not lean too heavily on it. This can put a lot of stress on the pancreas.

Rules of use

In order not to spoil your figure, it is not recommended to eat more than 3-5 berries at one time. Under the condition of a normal body mass index, the average daily caloric intake for women is 1600, for men - 2200 (the figure varies depending on working conditions, individual characteristics of the body and other parameters). The share of desserts is 10-15%, so a few dates eaten with tea will not harm your figure.

If you want to lose weight, especially if you have 2nd and 3rd degree obesity, you should give up dates.

Active people who engage in heavy physical labor or sports are allowed to eat up to 20 berries per day. They should be consumed in several doses, preferably in the first half of the day or as an afternoon snack. Carbohydrates, especially those with high energy value, should not be eaten at night. If you follow these simple rules, the risk of gaining weight from dates is minimal.

Is it possible to eat dates while losing weight?

Dates are quite high in calories and can interfere with weight loss. The only exceptions are extreme cases when you really want something sweet - then dried fruit in moderation will be much healthier than chocolate or baked goods.

With regular physical activity and dietary restrictions, the glucose contained in dates will help restore strength. This makes the fruits indispensable as a snack, but it is recommended to eat no more than 5 berries (the permissible calorie content of one snack is 100 kcal).

You can lose weight with dates by using them as the main source of carbohydrates on fasting days, but you can eat no more than 150 g.

When choosing a carbohydrate diet, dates will be a tasty and healthy addition to your main diet. They can be consumed no more than once a day and within the permissible caloric content regulated by the diet. Otherwise, the person will begin to gain weight. Dates are often consumed as a dessert along with tea, replacing other sweets and sugar.

Composition and nutritional value of dates

Why are dried dates considered very beneficial for men and women, including pregnant women? The secret lies in the chemical composition - dates contain almost all useful substances:

• sulfur;
• nickel;
• vitamin PP;
• calcium;
• vanadium;
• cobalt;
• chromium;
• iodine;
• selenium;
• potassium;
• iron;
• ascorbic acid, etc.

Also, the chemical composition of Unabi, Jujube and other varieties contains tin, zinc, chlorine, magnesium, copper, boron, manganese, titanium, fluorine, aluminum, vitamin H, silicon, molybdenum, sodium, vitamin A, phosphorus and B-group vitamins . It is not surprising that such fruits are recommended to be included in the diet of pregnant women and people over 40-50 years of age to strengthen the immune system and maintain health.

Dates actually reduce the risk of strokes and heart attacks.

Beneficial features

The range of beneficial properties of dates is extremely wide. These fruits are useful for constipation, intestinal disorders, cardiac problems, anemia, sexual dysfunction, diarrhea, bloating, and some types of cancer. Dates are also a healthy food for people with underweight, as well as for people with vitamin deficiency. These tasty fruits contain healthy fats, sulfur, calcium, iron, phosphorus, potassium, manganese, magnesium, copper, which are necessary for the full functioning of the body, from the cellular level to the functionality of all systems. Nutritionists recommend eating at least 1 date daily to maintain mineral and vitamin balance.

The nutritional value of Phoenix dactylifera fruits has made it one of the best foods for muscle growth, as well as recovery from illness or injury. Some studies have shown that these sweet fruits can prevent abdominal cancer. In Muslim countries, it is customary to end fasting by eating dates. Nutritionists say this is a good practice because it helps prevent overeating after long-term dietary restrictions. On the other hand, dates allow you to quickly restore your supply of minerals and vitamins. Due to their high potassium concentration, they are an extremely important product for the nervous system [5].

Daily intake of dates

Dates are an incredibly tasty fruit. But how many of them can you eat per day so that they only benefit the body? Since such dried fruits can completely cover the daily requirement of an adult for many vitamins, minerals and organic acids, you should not eat them thoughtlessly.

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The daily intake of dates for an adult is only 5 pieces. Only 2-3 fruits will be enough for the child. If you decide to thoroughly enjoy dates, then limit yourself to 300 grams per day. Otherwise, constipation may occur.

Benefits during pregnancy

In addition to a variety of vitamins and microelements, dates contain folic acid, which is essential for pregnant women.

Benefits during pregnancy

In view of this, dates have many healing properties for pregnant women:

• dates promote rapid saturation and increased energy, which helps with weakness and loss of strength;
• these fruits increase immunity, normalize hemoglobin, digestion, and eliminate constipation;
• dates promote the production of serotonin, which helps fight stress and depression;
• they stimulate the production of oxytocin, which in late pregnancy helps the uterus prepare for childbirth;
• dates normalize the water balance in the body;
• These fruits help prevent osteoporosis and strengthen muscle and bone tissue.

The benefits and harms of dates

The whole secret is in the unique chemical composition of the fruit. Due to the high content of various valuable microelements, organic acids and vitamins, dates help:

• support immunity;
• improve blood composition;
• increase resistance to viral diseases and infections;
• remove cholesterol deposits;
• strengthen blood vessels;
• normalize heart function;
• get rid of nicotine addiction.

Among other beneficial properties of dried fruits, it is worth noting the ability to overcome cough, especially in combination with milk. They can improve the condition of sore throat, ARVI, flu, and colds. With their help, people who have suffered a serious illness recover faster.

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Also, eating dates has a beneficial effect on the functioning of the stomach, intestines, and rectum. Thanks to them, you can avoid constipation and other bowel problems. The product very delicately removes toxins, impurities and other harmful accumulations. The fruits perfectly activate intestinal motility. As a result, stagnation disappears and the microflora is restored.

Dates are very useful for hypertensive patients. They normalize blood pressure and have a beneficial effect on the condition of the heart. Another unique feature of dried fruits is the normalization of the functioning of the urinary system. The fruits effectively remove excess fluid, causing swelling to subside and heavy leg syndrome to go away.

Dried fruit also actively stimulates brain function. It actually improves cognitive function. Therefore, it is so important to include dates in your menu for those who engage in mental work. They are also recommended for use by older people, as they help prevent senile dementia.

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But despite all the benefits of dates, they can also be harmful to the body. What is the danger of dried fruit? Usually there is no individual intolerance or allergic reaction to it. However, they should be eaten with caution by people suffering from diabetes. They are very sweet and can only be eaten if you have diabetes after consulting your doctor.

Excess weight may be a contraindication to the use of such a product. Again, everything here is very conditional. Dates are a high-calorie product, so overweight people should be careful with them and not eat too much, especially on an empty stomach.

Another negative point is the ability of the fruit to leave an unsightly yellowish coating on the teeth. That is why after eating a treat you should rinse your mouth thoroughly.

The glycemic index of dates is very high: fresh - 70 units, dried - from 105 to 165 units. depending on the variety.

Benefits of the product for the body

The plant has a beneficial effect on the human body of any age and gender.

Doctors highlight the following beneficial properties of fruits:

• remove toxins and parasites from the body (it has been proven that lamblia and other helminths die in the pulp);
• increase performance, reduce fatigue, help recover after long-term work or illness;
• cleanse the gastrointestinal tract, normalize stool, strengthen the walls of the stomach, reduce the risk of cancer, restore microflora after antibiotics;
• increase blood flow, normalize blood pressure;
• resolve cholesterol;
• improve the appearance of hair, skin, nails;
• strengthen the eye muscles.

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Benefits of dates for men

It has been scientifically proven that the inclusion of the product in the daily diet has a positive effect on libido and potency.

In the east, it is customary to give a man a pendant or talisman with a date pit to speed up the birth of strong offspring. And Alexander the Great introduced an unspoken rule in his army - to eat 7 dates before each battle to win.

By accelerating blood flow, berries improve the functioning of the cardiovascular system and reduce the risk of developing pathology and heart attack. Microelements strengthen the nervous system, which increases resistance to stress, relieves nervousness and depression.

Benefits for women

Date is a useful companion for active women with a busy schedule. It will be an excellent snack, will replace a hearty sandwich or lunch, will give you energy and will not affect your figure. The property of the product is to quickly nourish brain cells and restore the activity of the thought process.

Fruits bring particular benefits during pregnancy: from proper formation of the fetus to filling with milk during lactation and simplifying the course of childbirth.

During menstruation, dates relieve irritability, fatigue, headaches and abdominal cramps.

Important! Berries block natural aging, tighten the skin, strengthen the skin and nails. Therefore, their regular use gives a fresh appearance.

Can children eat it?

Pediatricians recommend introducing dates into the diet of children starting at 1.5 years of age. At an early age, the child’s body may not accept them due to increased sugar content. But for older children who continue to actively develop, fruits will provide the necessary energy, a supply of vitamins, strengthen the heart and blood vessels, and improve their mood.

The fruits are first carefully processed: steamed with boiling water for 10 minutes, peeled and washed again with warm water. They are introduced gradually, starting with half a berry; in the absence of a negative reaction, the volume is increased to 2-4 fruits per day.

They are added to cereal porridges, ground into purees, and cooked into compotes and jelly. You can prepare healthy sweets: jam, sweets, muffins.

Dates during pregnancy

The future mother's friend is oxytocin, which is part of the berries. This hormone stimulates the labor process, causes contractions, and increases uterine contractions. Therefore, it is especially important to introduce dates into the diet before labor begins.

But even during pregnancy, the fruits will bring many benefits. Firstly, folic acid promotes the production of new blood cells, which eliminates the development of anemia. Blood pressure increases, so even with large blood loss during childbirth, nothing will threaten the woman’s health.

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Secondly, potassium enriches the brain with oxygen and “cures” toxicosis.

Thirdly, iron, calcium and phosphorus have a beneficial effect on the development of the fetus, strengthening its skeleton and central nervous system.

Dates for weight loss

Interestingly, these fruits are recommended both for those who want to gain weight and for those who want to lose weight.

The truth is that with increased glucose content and sufficient caloric content, dates even restore the body in cases of anorexia and rickets. Athletes use fruits to gain weight due to their high protein and protein content.

When losing weight, berries will be an excellent sugar substitute for a lover of sweets. Of course, restrictions are also introduced: no more than 5 pieces per day, consumed only in the first half of the day (after 16:00 it is strictly prohibited) 40 minutes after the main meal.

There is even a date mono-diet. Its essence lies in a menu based on fruits, herbal teas and decoctions. For 7 days, raw or dry dates are eaten 3-4 times a day in the amount of 300-400 g per day. From the 4th day, green apples are introduced. The result is up to 8 kg per week.

Calorie table for dates

If you decide to introduce dates into your diet, it will be useful to know what the calorie content of dishes containing them is. For clarity, use the table (calculation per 100 grams):

How to choose the right dried fruits, watch the video: