How Many Calories in Dates?
3 curmale uscate (75g) = 208 kcal
Nutritional Values per 100g
Standard Serving
3 curmale uscate (75g) contains 208 calories.
Best time: Quick pre-workout snack or an alternative to sweets
Benefits
- ✓Concentrated source of energy from natural sugars - useful for a quick carbohydrate boost before training
- ✓Solid fiber content (6.7g/100g) that slows sugar absorption and supports satiety and digestion
- ✓Contain potassium and magnesium, important minerals for muscle function and blood pressure regulation
- ✓Natural alternative to refined sugar in desserts and baked goods
- ✓Antioxidants (polyphenols) comparable to other dried fruits, with a protective effect on cells
Considerations
- !Very calorie-dense (277 calories/100g) due to dehydration - portion carefully if you're counting calories
- !High sugar content (63g/100g) - people with diabetes should eat them in moderation and alongside protein or fat
- !The sticky texture can cling to teeth - oral hygiene matters after eating them
FitAzi Tip
FitAzi recommends 2-3 dates as a natural alternative to refined sweets or as a quick energy source before training. Combine them with a handful of walnuts or almonds to slow sugar absorption and increase satiety - the classic 'date energy ball' used by many athletes.
Frequently Asked Questions
3 dried dates (about 75g) have 208 calories, with 1.4g protein, 56g carbs and 0.2g fat. It's an energizing snack, but calorie-dense - closer to a dessert portion than a light snack.
100g of dried dates have 277 calories, with 1.8g protein, 75g carbs (of which 63g sugar), 0.2g fat and 6.7g fiber. The high calorie density comes from the water removed during drying, which concentrates the natural sugar.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.