Our expert says:
I too am very fond of fresh dates and am so glad that they are now more readily available in our shops and supermarkets. The energy value of 607 kJ/100g sounds realistic to me because according to the SA Food Tables, dried dates contain 1151 kJ/100g. The fresh dates have a higher water content, which will make their energy content lower. I would regard 3 medium-sized and 2 of the large dates as 1 portion (about 30g). Dates are indeed healthy in the sense that they are rich in dietary fibre and ensure regularity. Because a 30g portion provides 182 kJ which only represents 2,9% of your daily energy intake when slimming, you can probably have a 30g portion once a day.
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