# Are Dates High or Low in Lectins?

## Do Dates Have Lectins?
- Yes, dates are low in lectins.
- According to research cited by **Lectin Foods Base** (https://lectinfoodsbase.com/dates-high-low-lectins/), no lectin activity was found in the fruit of dates.
- Some lectin activity was observed in date seeds, but seeds are typically not consumed.

## Are Dates Low in Lectins?
- Research indicates that dates, particularly their fruit, are low in lectins.
- The study analyzed dried date fruit and found no presence of lectins. However, date seeds were found to have some lectins.
- Fruits, including dates, are generally low in lectins compared to other foods, like rice or beans, which require cooking to reduce their lectin content. Most fruits can be consumed raw safely.

## Are Dates High in Lectins?
- Dates are not high in lectins, as confirmed by the same research source.
- While no lectins were found in the fruit, the seeds showed some lectin presence, but the exact quantity was not measured. Again, seeds are not commonly eaten.
- Fruits overall tend to be a low-lectin food category, making them safe for raw consumption unlike some legumes and grains.

## Date Nutrition
### Macronutrients
- Dates are a sweet fruit, commonly used in natural sweeteners or as a standalone snack.
- They are primarily composed of carbohydrates with minimal protein and almost no fat.
- Nutritional values for 1 Deglet Noor date (approximation):
  - **Calories**: ~20
  - **Carbohydrates**: ~5g (including ~4.5g sugar, ~0.6g fiber)
  - **Protein**: ~0.2g
  - **Fat**: ~0g
- Note: Chopped dates might include added sugar, which increases carbohydrate content.

### Micronutrients
- Trace minerals found in dates include:
  - **Calcium**: ~2.77mg
  - **Magnesium**: ~3.05mg
  - **Potassium**: ~46.6g
  - **Iron**: ~0.072mg
- Vitamins present include:
  - **Vitamin B-6**: ~0.012mg

## Foods and Dishes Containing Dates
- Dates are versatile and included in various recipes:
  - Eaten as-is or used to sweeten protein/fruit/nut bars and baked goods.
  - Used in snacks when combined with nut butters and rolled into balls.
  - Sometimes made into date sugar, a natural sweetener for baked goods.
- Dates are less common in restaurant menus but may appear in salads or desserts. 

## Sources
1. [Lectin Foods Base on Dates and Lectins](https://lectinfoodsbase.com/dates-high-low-lectins/)
2. http://medicinalplants-kr.org/
3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients