Maple Date Nutrition Facts: Calories, Macros & Health Benefits
Summary: Maple Date contains 95 calories, 2.5g protein, 20g carbs, and 1.5g fat per one cup (240g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (240g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | 5% |
| Protein | 2.5g | 5% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 1.5g | 2% |
| Fiber | 1.2g | 4% |
| Sugar | 16.0g | -- |
| Saturated Fat | 0.80g | 4% |
| Cholesterol | 5.0mg | 2% |
| Sodium | 35.0mg | 2% |
| Potassium | 3.0mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 300.0mg | 1667% |
| Magnesium | 0.40mg | 0% |
| Zinc | 85.0mg | 773% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.13mcg | 0% |
| Vitamin B6 | 0.40mg | 24% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 15.0mcg | 4% |
| Vitamin E | 0.20mg | 1% |
| Vitamin K | 0.35mcg | 0% |
| Phosphorus | 50.0mg | 4% |
Is Maple Date Good for You?
Maple Date provides 95 calories per one cup (240g) with 2.5g protein, 20g carbohydrates, and 1.5g fat. It is a source of iron (1667% dv), zinc (773% dv), vitamin b6 (24% dv).
Blended drink with dates, maple syrup, and milk or yogurt
Key Health Benefits of Maple Date
- Iron (1667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (773% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (24% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Maple Date Nutrition with Gram
Use Gram to log maple date and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in maple date?
Maple Date contains 95 calories per one cup (240g).
How much protein is in maple date?
Maple Date provides 2.5g of protein per one cup (240g).
How many carbs are in maple date?
Maple Date has 20g of carbohydrates per one cup (240g).
Is maple date good for tracking nutrition?
Yes. Maple Date can be logged by calories, macros, and micronutrients in the Gram app.
How should I use maple date in a meal plan?
Use Maple Date as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track maple date and thousands of other foods with the Gram app.