Dates, deglet noor
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
The Deglet Noor date, meaning 'date of light' in Arabic, is prized for its firm, chewy texture and a delicate, honey-like sweetness with subtle nutty notes. Unlike softer varieties, it holds its shape well, making it ideal for both snacking and cooking. Nutritionally, it is a dense source of quick energy, packed with natural sugars and a notable amount of dietary fiber.
💚 Why it's loved
People adore Deglet Noor dates for their perfect balance of sweetness and chewiness, which makes them a satisfying standalone snack. Their versatility shines in both sweet and savory dishes, from stuffing with nuts to enhancing tagines, and they are a cultural staple in North African and Middle Eastern cuisines.
⚠️ Watch-outs & how to enjoy it better
Due to their high natural sugar content (over 63g per 100g), they can cause rapid blood sugar spikes, making portion control essential for individuals managing diabetes. To counteract this, pair them with a source of protein or healthy fat, like a handful of almonds or a dollop of yogurt, to slow sugar absorption. Their sticky texture can also be a dental concern; rinsing the mouth with water after eating can help.
Key benefits
- Provides quick, natural energy from its high carbohydrate content.
- Good source of dietary fiber, which supports digestive health.
- Contains essential minerals like potassium and magnesium.
- Acts as a natural sweetener, reducing the need for refined sugars in recipes.
- Offers antioxidants that help combat oxidative stress.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Deglet Noor variety is often called the 'queen of dates' and is the most widely exported date in the world, prized for its ability to be shipped without spoiling due to its low moisture content.
Full nutrition (scales with serving)
| Water | 20.5 g |
| Energy | 282 kcal |
| Energy | 1178 kj |
| Protein | 2.5 g |
| Total lipid (fat) | 0.39 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 75.0 g |
| Fiber, total dietary | 8.0 g |
| Total Sugars | 63.4 g |
| Sucrose | 23.8 g |
| Glucose | 19.9 g |
| Fructose | 19.6 g |
| Lactose | 0.00 g |
| Maltose | 0.12 g |
| Galactose | 0.00 g |
| Calcium, Ca | 39.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 43.0 mg |
| Phosphorus, P | 62.0 mg |
| Potassium, K | 656 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.29 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 0.26 mg |
| Selenium, Se | 3.0 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.3 mg |
| Pantothenic acid | 0.59 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 19.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 19.0 ug |
| Choline, total | 6.3 mg |
| Betaine | 0.40 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 10.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 75.0 ug |
| Vitamin E (alpha-tocopherol) | 0.05 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.05 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.7 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.01 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.04 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.02 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.04 g |
| Isoleucine | 0.05 g |
| Leucine | 0.08 g |
| Lysine | 0.07 g |
| Methionine | 0.02 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.05 g |
| Tyrosine | 0.01 g |
| Valine | 0.07 g |
| Arginine | 0.14 g |
| Histidine | 0.03 g |
| Alanine | 0.08 g |
| Aspartic acid | 0.21 g |
| Glutamic acid | 0.36 g |
| Glycine | 0.10 g |
| Proline | 0.13 g |
| Serine | 0.06 g |
FAQ
What is the difference between Deglet Noor and Medjool dates?
Deglet Noor dates are smaller, firmer, and have a chewy texture with a less sweet, more nutty flavor. Medjool dates are larger, softer, and have a caramel-like, intensely sweet taste.
How should I store Deglet Noor dates?
Store them in an airtight container at room temperature for up to a month, or in the refrigerator for up to a year. For very long-term storage, they can be frozen.
Can I use Deglet Noor dates in baking?
Yes, they are excellent in baking. Their firm texture holds up well in cookies and breads, and they can be chopped and used as a natural sweetener in cakes and muffins.