You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Fresh date fruit

Add to my diary

Fresh date fruit

Also known as: Quả chà là · Desserts, sweets & fruit · 40 g serving · 2 min total

Enjoy in moderation

Quả chà là 40g ~112 kcal; đường cao.

Lời khuyên: Ăn ít. Không phải táo tàu.

113 kcal per serving

Protein 1.0 g · Carbs 30.0 g · Fat 0.2 g · Fibre 3.2 g · Sugars 25.4 g · Sodium 0.8 mg

Where the calories come from

Where the calories come fromCalories: 3% protein, 96% carbohydrate, 1% fat. 113 kcal total.113kcal / serving
  • Protein0.98 g · 3%
  • Carbohydrate30 g · 96%
  • Fat0.16 g · 1%

Estimated, per 40 g serving.

Daily Value at a glance

Protein2 % % Daily Value
Fibre11 % % Daily Value
Sodium0 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 40 g Estimated

NutrientAmount% Daily Value
Energy112.8 kcal6%
Protein1.0 g2%
Carbohydrate30.0 g11%
of which net carbs (carbs minus fibre)26.8 g—
of which sugars25.4 g—
of which added sugars0.0 g0%
Fat0.2 g0%
of which saturated fat0.0 g0%
Fibre3.2 g11%
Sodium0.8 mg0%
Where the calories come from
Protein 4% · Carbohydrate 106% · Fat 2% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C0.2 mg0%
Vitamin K1.1 µg1%
Niacin (B3)0.5 mg3%
Vitamin B60.1 mg6%
Folate (B9)7.6 µg2%
Calcium15.6 mg1%
Iron0.4 mg2%
Magnesium17.2 mg4%
Phosphorus24.8 mg2%
Potassium262.0 mg6%
Zinc0.1 mg1%
Selenium1.2 µg2%
Copper0.1 mg11%
Manganese0.1 mg4%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 40 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingCopper: 11 %; Vitamin B6: 6 %; Potassium: 6 %; Magnesium: 4 %; Manganese: 4 %; Niacin (B3): 3 %Copper11 %Vitamin B66 %Potassium6 %Magnesium4 %Manganese4 %Niacin (B3)3 %
Health scoreHealth score 82 out of 100, rated Excellent.82/ 100
Excellent

Health score

82 / 100 · Excellent

Formula: protective index 77 + NOVA 1 adjustment (+5) + overall level (watch → +0) = 82, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy282.0 kcal14%
Protein2.5 g5%
Carbohydrate75.0 g27%
of which net carbs (carbs minus fibre)67.0 g—
of which sugars63.4 g—
of which added sugars0.0 g0%
Fat0.4 g1%
of which saturated fat0.0 g0%
Fibre8.0 g29%
Sodium2.0 mg0%
Where the calories come from
Protein 4% · Carbohydrate 106% · Fat 1% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C0.4 mg0%
Vitamin E0.1 mg1%
Vitamin K2.7 µg2%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.3 mg8%
Vitamin B60.2 mg12%
Folate (B9)19.0 µg5%
Calcium39.0 mg3%
Iron1.0 mg6%
Magnesium43.0 mg10%
Phosphorus62.0 mg5%
Potassium655.0 mg14%
Zinc0.3 mg3%
Selenium3.0 µg5%
Copper0.2 mg22%
Manganese0.3 mg13%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium

Ingredients

  • Chà là — 40 g

How it is made

raw · Prep 2 min

Quả chà là tươi, ăn vài quả. Khác táo đỏ khô và bánh maamoul.

Good to know

What is good

  • Chất xơ

Watch out for

  • Đường 25g

Healthier swaps

Portion sizes

  • Piece — 40 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

113 kcal per 40 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 26 min26 min
Running (steady run, 8 MET)≈ 12 min12 min
Cycling (moderate pace, 6 MET)≈ 15 min15 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-28 · Verified by rule-engine-v2 · Basis: estimated-serve

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

MaamoulMaamoulDesserts, sweets & fruit120 kcalP 2g · C 20g · F 4gper 30 g servingEnjoy in moderationSticky toffee puddingSticky toffee puddingDesserts, sweets & fruit423 kcalP 5g · C 69g · F 16gper 120 g servingEnjoy in moderationDried persimmonDried persimmonDesserts, sweets & fruit113 kcalP 1g · C 30g · F 0gper 40 g servingEnjoy in moderationLongan cheLongan cheDesserts, sweets & fruit109 kcalP 1g · C 28g · F 0gper 200 g servingBe carefulPomegranatePomegranateDesserts & fruit104 kcalP 1g · C 27g · F 0gper 150 g servingGood choiceGrapesGrapesDesserts & fruit104 kcalP 1g · C 27g · F 0gper 150 g servingGood choice