Calorie content of dates and BZHU
Date tree
Fresh berries are orange-red and large, growing on tall palm trees. They can rarely be found on shelves in post-Soviet countries, but in Muslim countries it is customary to even break the fast during Ramadan with a handful of fresh dates. They taste tart, crispy, and not too sweet.
Russian people are accustomed to the fact that the fruit is brown, wrinkled, with a layer of candied pulp. This is what the plant looks like after drying or drying. Most often, manufacturers specially tint and candied fruits (like raisins, dried apricots) to improve their presentation. Fresh berries can be stored for up to 10 months, and dried ones for 5-7 years.
The number of calories will differ, but experts believe that dates do not lose nutritional value or benefits when dried if the technology does not involve treatment with preservatives and nitrates.
| Name | Calorie content (kcal) |
| Fresh date (100 g) | 145 |
| Fresh date (1 piece – 8-10 g) | 15 |
| Dried fruit (100 g) | 280 |
| Dried fruit (1 pc.) | 23 |
The weight is calculated together with the bone. Peeled berries come out 2-3 grams lighter.
BJU for fruits in any form:
- proteins – 2.5 g;
- fats – 0.5 g;
- carbohydrates – 69.2 g.
Interestingly, even with a high sugar content, dates remain a dietary product. In southern countries, sugar extract is obtained from them.
Application
Dates are mainly consumed as a dried fruit, but their use in the confectionery industry is also growing. All kinds of decorations for cakes, pastries and numerous sweet dishes are made from it. Dates are used as an element in tinctures and extracts - this use, of course, is more typical for traditional medicine. In Russia, this fruit serves as a delicacy for lovers of sweets.
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| Dried mango It is probably impossible to find a person who does not know about mangoes. This product tastes great and can be purchased at almost any store. |
| Raisins Raisins are the most famous dried fruit; they are obtained from grapes by drying them in a special way. |
| Dried kumquat Kumquat is a tropical fruit of the citrus family, oblong in shape, bright yellow in color, the size of which does not exceed the size of a walnut. This fruit is also known as fortunella or kincan. In appearance it resembles a small oval-shaped orange. Fruit length – 3-5 cm, width – 2-4 cm. |
| Candied pears Candied pears are fruits boiled in sugar syrup and then candied during the drying process. |
| Dried rose hips The history of using rose hips as a medicine goes back many centuries. It originally grew in the foothills of the Himalayas, but over time it spread throughout the world. Rose hips were first mentioned in Russia in chronicles of the 12th century. Its medicinal properties were so valued that the price of the fruits was close to that of expensive fabrics. At the same time, in Uzbekistan, rose hips for medicinal purposes were given only to noble people and only by special order. In medieval Europe, monasteries took their tithes from rose hips. |
| Pecan nut In our country, few people are familiar with this nut, since pecan appeared in Russia relatively recently. It is common in North America, where this nut is often an ingredient in various dishes. From the outside, the pecan looks like an olive fruit, and the nut kernel itself strongly resembles a walnut. Pecans are also similar in taste to walnuts, but have a more delicate and mild taste. Unlike walnuts, there are no partitions inside the pecan shell, it does not taste bitter and is completely isolated from pests. The pecan kernel is much larger than the walnut kernel, and thanks to the “sealed” shell, it cannot go rancid. Pecan connoisseurs note its pleasant and sweetish taste, believing that there is nothing tastier than this nut. |
| Sun-dried cherries Cherries are one of the most popular stone fruit crops growing in central Europe. To date, more than 200 varieties of domestic and foreign selection have been bred. Cherry berries are small in size, bright red in color and have a pleasant sweet and sour taste. |
| Dried apricots Dried apricots are dried fruits, naturally dried pitted halves of apricots. To obtain dried apricots, ripe and large apricot fruits are used, which are washed, cut into halves, freed from seeds, and then left to dry in the sun for 6-8 days. To ensure that the product has an attractive presentation, special technologies using chemicals are used in the production of dried apricots. To obtain one kilogram of dried apricots you will need approximately 5-6 kg of apricot fruits. |
| Apple chips Thin slices of apples that have undergone sublimation (vacuum drying) are commonly called apple chips. Dried apples can be considered their predecessor, but unlike them, apple chips can be stored much longer without loss of quality and have a pleasant crunch. |
| Dried melon The ancient Egyptians began to use melon; they even sacrificed this fruit to the Gods. A little later, medieval Arabs believed that the melon was one of the fruits of paradise, which was brought to earth by the archangel. The Vatican frescoes also depict a melon, which means that the fruit was already consumed by the ancient Greeks and Romans. Historians say that melon was the favorite berry of even kings. |
Composition and beneficial properties of dates with pits
These small fruits perfectly saturate the body and give it the necessary sugars. 2 pieces will help normalize the weekly glucose deficiency.
It is recommended for an adult to eat 5-10 berries per day.
Vitamin saturation will relieve fatigue, give a boost of energy, and support the functioning of the immune system. It is believed that dates fight infection and parasites, help quickly cure ARVI and restore the disease field.
Important! Fruits help in the fight against nicotine addiction. With daily use, you can quit smoking in 1.5 months without experiencing psychological stress or stress.
In addition to BJU, the fruits contain amino acids, dietary fiber (6 g), a complex of vitamins, minerals, macro- and microelements, digestible carbohydrates (starch, mono- and disaccharides). Dried berries should not contain water; the permissible limit is 20 g.
Composition of vitamins
Dates are saturated with whole groups of substances. Elements A, A1 and beta-carotene help restore and maintain vision; Vitamins B2 and B5 fight heartburn. In addition, the composition includes: biotin (H), choline (B4), thiamine (B5), phylloquinone (K), PP, alpha tocopherol (E).
Composition of microelements
Due to the content of almost all elements, the date is considered a magic berry, which will replace a full meal and cure illness.
All minerals and elements are absorbed by the body and not excreted (as is the case with most chemical complexes).
| Name | Content Volume (mg) |
| Potassium | 370 |
| Silicon | 166 |
| Magnesium | 69 |
| Calcium | 65 |
| Phosphorus | 56 |
| Sodium | 32 |
| Chlorine | 13 |
Recipes
The variety of dishes containing dates is very diverse; they are used in the preparation of cocktails, pilaf, biscuits, jelly, baked goods and even salad.
Pilaf with dates
This dish is especially loved by vegans and those who cannot consume animal products. Sweet pilaf is very sweet and satisfying, not like the usual pilaf with meat. Perfect for children's diet. Its energy value is 289.9 KCAL.
Includes:
- 0.05 kg pitted dates;
- 0.05 kg dried apricots;
- 0.05 kg prunes;
- 0.15 kg steamed rice;
- 1 tsp. honey;
- A little ground cinnamon if desired.
Dried fruits must be placed in containers and filled with water for 10 minutes. After this, they can be cut in any convenient way, but not very finely. Next, they need to be boiled until half cooked. Next, you need to add cinnamon, honey and washed rice. You need to pour enough water into the container so that it covers the rice by 1 cm. After this, you need to turn the heat to minimum and cook without stirring until fully cooked. For piquancy, you can add dried barberry. As soon as all the water has boiled away, the pilaf is ready.
Casserole with cottage cheese and dates
Everyone's favorite cottage cheese casserole has many recipes, but few people are familiar with the addition of dates. It can be eaten both for breakfast and for an afternoon snack, since the energy value is only 212 KCAL.
Includes:
- 0.3 kg cottage cheese;
- 0.15 kg sour cream;
- 0.07 kg dates;
- 0.04 kg candied fruits;
- 2 chicken eggs;
- 2 tbsp. l. semolina;
- 2 tbsp. l. flour;
- 0.02 l sunflower oil.
Cottage cheese should be mixed with sour cream and blended with a blender until smooth. Dates need to be soaked in water for 10 minutes, and candied fruits should be soaked in another bowl. Add eggs to cottage cheese and mix thoroughly. After 10 minutes, chop the dates and candied fruits in any way, but not very finely, and add to the cottage cheese. Add sifted flour to the cottage cheese and eggs, knead the dough and let it rest for 15-20 minutes. You need to grease a baking pan with butter, cover it with parchment paper and place the dough into it. Bake for 40 minutes at 180 degrees.
Features of dried dates
Fruits are grown everywhere, so dried fruits are considered one of the cheapest and most accessible.
There are about 400 varieties and 3 types of ripeness: harak (hard and dry fruit), rotab (soft and ripe) and tamar (dried with a honey taste and crust). The types differ in size, color, and softness.
A good date should have a matte white coating. If the peel is cracked and peeling, it means the fruit was dried unnaturally (in a chamber using chemicals). Crystallized and sticky fruits are a sign of improper transportation and storage.
Thanks to their special taste and richness, the fruit is a favorite ingredient among confectioners and culinary specialists.
They are great for desserts, sweets, pastes, jams. But in oriental cooking it is customary to add them to pilaf, salads, and serve lamb and poultry with them. Gourmets praise date infusions and compotes. And in dietary nutrition, the fruit is considered the best energy drink and sweet substitute.
Regular consumption of dates gives a detox effect. In folk medicine, decoctions are used as an antiviral and anti-inflammatory agent for respiratory diseases.
Varieties
The calorie content of dried dates largely depends on the variety. For example, Deglet nour, grown in Algeria, is very nutritious. One hundred grams of product contains 415 kilocalories. In addition, it is also very sweet. In terms of their nutritional value, such fruits are quite comparable to a pork chop! For comparison: 100 g of strawberries contains 53 kilocalories - eight times less than Deglet Nur dates. But the most nutritious variety is Medjool. The fruits look like short fingers. The calorie content of 1 dried date of this variety is 66 kcal.
The Chinese species - unabi, or jujube - produces small oval red-brown fruits. They are consumed dried, because then the delicious aroma is revealed. Unabi is used in Asian cuisine for making jams, mousses and spices.
The Canary date began to be cultivated recently - from the end of the 19th century. The palm leaves are so sharp that you can cut yourself with them, but they have medicinal properties. Their juice is used for burns, skin diseases, and mastopathy.
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.
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.
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.
Benefits and harms
Regardless of a person’s gender, the effect of consuming dates is undeniable. Thus, for males it is typical to increase potency, and for females the benefit is to strengthen the pelvic muscles. When consumed by children, dates help to activate the growth stage of the child, and increases the mental activity of the brain. An important beneficial property of dates is considered to strengthen blood vessels and reduce cholesterol levels in the blood.
The harm of dates is:
- Increases blood sugar levels due to the fructose it contains. In this case, the fruits are contraindicated for people suffering from diabetes;
- If you have diseases of the gastrointestinal tract, especially in the acute stage and with existing constipation, date consumption is also contraindicated.
In any case, dates should be eaten in moderation. Since any product can always lead to negative consequences.
When are dates bad for you? Contraindications for use
The optimal amount of consumption is 5-10 berries per day, no more than 300 g.
For children, the portion is halved. In large quantities, the fruits clog the stomach and intestines, causing constipation, heartburn, and heaviness. In addition, high sugar content can cause allergies or diathesis.
The overseas fruit also has contraindications:
- It is prohibited to introduce it into the diet of people with ulcers, gastritis, slow metabolism, or intestinal disorders. Low-quality fruits treated with concentrates will aggravate the problem).
- With tooth decay (caries, crumbling, exposure of nerves), an increased level of fructose contributes to the development of pulpitis and yellowing of the enamel.
- If you are obese or rapidly gaining weight, it is better to discard the product. Dates are a high-calorie delicacy; they are not recommended to be eaten at night.
- If there are problems with the kidneys, liver, or urinary system, do not consume date tree fruits.
- The combination of citrus fruits and dates causes indigestion and harms the walls of the stomach.
- If you have diabetes, you should not eat dates. The fruits are equated to honey or bananas, their glycemic index is 16-22. Each diabetic has their own norm, so it is better to use the product in moderation, after consulting a doctor.
- You cannot eat if you have an individual intolerance.
Buyers often face the problem of improper storage and transportation of goods. Dirt with pathogenic microorganisms sticks to the fruit. Thorough washing and heat treatment is required (the fruits are doused with boiling water).
Dates in gastronomy
The palm tree plays a huge role in the life of the peoples of the Arab world. Everything is used in it - from wood and leaves to fruit seeds. The latter are used to make... coffee. The fruits are used to make jam and a filling for culinary products. There are date flour, honey, sugar, soda, wine, vinegar. The fruits are added to salads, stews and pilaf are made with them, and kneaded into dough. When buying dates, make sure that the product is dried, but not stale. There should be no sugar crystals or mold on it. It is better to take a packaged product. Reviews praise Le Palmier products. The calorie content of dates with pits (dried) is lower. These fruits have whitish flesh and are not as sweet as others.
