Dates are small, oval-shaped fruit. They are golden to dark brown in colour, with tender, edible skin. Their flesh has a caramel-like flavour, with a melt-in-the-mouth texture. The flesh surrounds small stones, which should be removed before cooking. Available all year round, dates are delicious eaten on their own as a sweet treat, or cooked in desserts, cakes and scones.
To Buy
Look for dark-golden coloured dates, with a strong aroma and glossy looking skin.
To Store
Store dates in an airtight container in the fridge for 2 to 3 months.
To Prepare
Simply enjoy dates fresh from store, or remove stones before cooking with them.
Fresh dates are a good source of vitamin C. Among other benefits, this vitamin helps to boost the immune system. Dates also provide potassium. Potassium works in our bodies to help balance the adverse effects of too much sodium.
| Quantity per serve (100g) | Quantity per 100g | |
|---|---|---|
| Energy | 1150kJ | 1150kJ |
| Protein | 2.0g | 2.0g |
| Fat, total | 0.5g | 0.5g |
| -saturated | 0.2g | 0.2g |
| Carbohydrate | 73.5g | 73.5g |
| -sugars | 65.9g | 65.9g |
| Dietary fibre, total | 7.5g | 7.5g |
| Sodium | 3mg | 3mg |
| Vitamin C | 14mg | 14mg |
| Potassium | 652mg | 652mg |
| Folate | 25mcg | 25mcg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
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