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Dates Pitted
Price range: R35,00 through R125,00
Pitted dates are whole dates (fruits of the date palm) that have had their seeds (pits) removed. They’re soft, chewy, and very sweet, often used as a natural sweetener or snack.
• Botanical name: Phoenix dactylifera
• Origin: Middle East & North Africa
• Common varieties: Medjool (large, soft), Deglet Noor (firmer, less sweet)
Description
• Appearance: Oblong, dark brown, slightly wrinkled surface
• Texture: Sticky and soft
• Flavor: Rich caramel-like sweetness
• Shelf life: Long, especially when dried and stored properly
Nutritional Value (per 100g pitted dates)
Nutrient Amount
Calories ~277 kcal
Carbohydrates ~75 g
Sugars ~66 g
Fiber ~7 g
Protein ~2 g
Fat ~0.2 g
Potassium ~656 mg
Magnesium ~54 mg
Iron ~0.9 mg
Vitamin B6 ~0.2 mg
(Note: Values may vary slightly by variety.)
Health Benefits
1. Energy Boost: High in natural sugars—great for quick energy.
2. Digestive Support: Rich in fiber, which helps prevent constipation.
3. Heart Health: Potassium and magnesium support blood pressure and heart function.
4. Antioxidants: Contains flavonoids and carotenoids that help fight inflammation and oxidative stress.
5. Iron Source: Helps prevent anemia, especially beneficial for menstruating individuals or vegans.
Common Uses
• Natural sweetener in smoothies, oatmeal, or baking
• Filling for snacks or energy balls
• Chopped into salads or grain dishes
• Base for vegan caramel sauces or syrups
• Used in Middle Eastern and North African desserts (e.g., ma’amoul, date bars)
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