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  • Dates are one of the oldest fruits cultivated.
  • Dates are the fruit grown on Date Palms in heavy clusters under the leaf cover.
  • The fruit can be eaten fresh when in season or dried which is readily available.
  • Although primarily eaten as a snack, dates are widely used in cooking, condiments and confectionary.
  • Dates are one of the sweetest fruits available.

Health Benefits

Dates are a good source of Iron and fibre.

100g of dates yields the following:

  • Calories – 282
  • Total Carbs – 25% of DV
  • Protein – 2.45g
  • Dietary Fibre – 32% of DV
  • Vitamin A – 0% of DV
  • Vitamin C – 1% of DV
  • Calcium – 4% of DV
  • Iron – 6% of DV

*Percent Daily Values are based on a 2000 calorie diet.

Selecting tips

  • Select plump fruit with even glossy colouring.
  • Avoid fresh dates with crystals forming on the outside.

Storage tips

  • Fresh dates are usually sold partially dried and will last in a sealed container, at room temperature, for up to 2 months.
  • White spots will start to form on the outside of the fruit as their sugar content comes to the surface.

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