VeganFruits

Khestha (dry Dates)

Nutrition Facts Per 100g

Also known as: CHHUHARA, DRY DATES

Khestha (dry Dates) is a popular fruit enjoyed across India. A 100g serving provides 319 kcal, primarily from 75g of carbohydrates including natural sugars. Notably, it supplies Carbohydrates (approximately 58% of a typical adult's daily needs) and Dietary Fiber (approximately 25% of a typical adult's daily needs). Here is the detailed nutrition breakdown for Khestha (dry Dates).

Nutrition Summary

319kcalCalories

2.8gProtein

75.0gCarbs

0.5gFat

8.0gFiber

Protein 4% Carbs 94% Fat 1%

Micronutrients

High in:PotassiumPhosphorusMagnesium

Calcium20.0 mg(2%)

Iron1.2 mg(9%)

Zinc0.8 mg(8%)

Potassium728 mg(24%)

Sodium2.0 mg(0%)

Magnesium54.0 mg(15%)

Phosphorus110 mg(16%)

Thiamin (B1)0.1 mg(5%)

Riboflavin (B2)0.1 mg(7%)

Niacin (B3)1.2 mg(8%)

Vitamin C0 mg(0%)

Carotenoids54.0 µg(1%)

β-Carotene18.0 µg(1%)

Vitamin A0 µg(0%)

Folate (B9)50.0 µg(13%)

Vitamin B60.1 mg(12%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.2 mg(1%)

Fat Breakdown4

MUFA0.1 g

PUFA0.1 g

Omega-30 g

Omega-60.1 g

Limit These2

Saturated Fat0.1 g

Cholesterol0 mg

Common Serving Sizes

4 dates25g

80 kcal0.7g protein

100 g100g

319 kcal2.8g protein

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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