Dates, deglet noor

Deglet noor dates score 12 of 100 on the Nutrient Density Score, a Low band placement that lands near the bottom of Fruits & juices at rank 57 of 60. They still bring real fiber at 29% DV per serving, along with 14% DV of potassium, concentrated because the fruit is dried down to 282 calories per 100 g.

A cup of chopped dates, about 147 g, is a common snack portion or a natural sweetener stirred into baking. Because the fruit is dried and concentrated, sugars run high at 63.4 g per 100 g, so portion size matters more than with fresh fruit. Ranked against other options in Fruits & juices, prune juice, canned, scores higher on the density index.