Dates, medjool

Plant foods · Fruits · All fruits

g
Macronutrients 36 / 100 How is this scored?

Composition

Energy

Protein 1.8 g · 7 kcal/100g
Fat 0.2 g · 1 kcal/100g
Carbs 75.0 g · 300 kcal/100g
Fiber 6.7 g
Water 21 g
Total energy 277 kcal

Energy is predominantly from carbs (97%); EFSA recommends 45–60% for a balanced diet

Fat quality —
Total fat
0.2g

Insufficient fat breakdown data

Protein quality 64 / 100 How is this scored?
Histidine 100%
Isoleucine 83%
Leucine 77%
Lysine 66%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 93%
Threonine 100%
Tryptophan 65%
Valine 94%

Limiting amino acid is Tryptophan (64% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 44 / 100 How is this scored?

Vitamins

Vitamin A 7 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin K 3 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 1.6 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.25 mg
Folate (B9) 15 µg

Minerals

Calcium 64 mg
Iron 0.9 mg
Magnesium 54 mg
Phosphorus 62 mg
Potassium 696 mg
Sodium 1 mg
Zinc 0.4 mg
Copper 0.36 mg
Manganese 0.30 mg

Notable source of Copper (36% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.