Dates, deglet noor

Plant foods · Fruits · All fruits

g
Macronutrients 40 / 100 How is this scored?

Composition

Energy

Protein 2.5 g · 10 kcal/100g
Fat 0.4 g · 4 kcal/100g
Carbs 75.0 g · 300 kcal/100g
Fiber 8.0 g
Water 21 g
Total energy 282 kcal

Energy is predominantly from carbs (96%); EFSA recommends 45–60% for a balanced diet

Fat quality 51 / 100 How is this scored?
Total fat
0.4g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.02g

Saturated fat is 0.1% of energy, within the WHO limit of 10%.

Protein quality 58 / 100 How is this scored?
Histidine 87%
Isoleucine 67%
Leucine 58%
Lysine 60%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 70%
Threonine 76%
Tryptophan 82%
Valine 74%

Limiting amino acid is Leucine (58% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 35 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.4 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 3 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.07 mg
Niacin (B3) 1.3 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.17 mg
Folate (B9) 19 µg
Vitamin B12 0.00 µg

Minerals

Calcium 39 mg
Iron 1.0 mg
Magnesium 43 mg
Phosphorus 62 mg
Potassium 656 mg
Sodium 2 mg
Zinc 0.3 mg
Copper 0.21 mg
Manganese 0.26 mg
Selenium 3.0 µg

Notable source of Potassium (33% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.