Sukkari dates are famous dates grown in Saudi Arabia. They are recognizable by their light golden color and slightly dry appearance. They have a rich taste and are loaded with essential minerals, vitamins, and fiber offering health benefits. Keep reading to learn about sukkari dates benefits and nutritional facts. Check different varieties of organic dates here.
Appearance, Taste and Texture
Before we dive into the nutritional profile and benefits of sukkari dates, let’s see what they look like and how they taste.
Sukkari Dates Appearance
Sukkari dates have a beautiful golden amber color, often with lighter patches throughout. You can instantly recognize them due to their warm color.
They have a velvety texture with a plump appearance. These dates are larger than many other varieties, such as deglet noor dates. Fresh Sukkari dates have a healthy shine and the skin is not wrinkled.
Sukri dates come in two stages:
- Rutab: These are the fresh dates, harvested when still soft. They contain a high moisture content. They tend to be even lighter in color than dried Sukkari dates.
- Tamr: These are the dried dates, with a more concentrated sweetness and a chewier texture. Their color deepens to a richer amber as they dry.
Texture
The texture of sukkari dates depends on their stage of ripeness:
Rutab (Fresh):
These are fresh dates with a melt-in-the-mouth texture. They are known for their soft and almost creamy flesh. These dates have a high moisture content, making them juicy.
Tamr (Dried):
Sukkari dates develop a more chewy texture as they dry. They still retain some softness but offer a satisfying bite. The drying process can sometimes form sugar crystals within the flesh, adding a caramelized crunch to them.
Sukkari Dates Taste
Sukkari dates have a strong sweet taste. This sweetness comes from natural sugars like fructose and glucose. Their taste is comparable to honey, while hints of caramel are present in the dried variety.
Dried Sukkari dates (Tamr) have a caramelized flavor due to sugar crystals formed during the drying process. They offer a complex taste profile as the chewiness releases flavor slowly. Whereas the sweetness is amplified in rutab dates (fresh), creating a satisfying taste experience.
Sukkari Dates Nutrition
Here is the nutritional profile per 100 g of rutab sukarri dates:
| Nutrient | Quantity |
| Calories | 307 kcal |
| Total Carbohydrates | 79 g |
| Dietary Fiber | 12 g |
| Sugars | 55 g |
| Protein | 2 g |
| Total Fat | 0.4 g |
| * Saturated Fat | 0.1 g |
| Cholesterol | 1.5 mg |
| Sodium | 5 mg |
| Potassium | 150 mg |
| Iron | 1.75 mg |
| Magnesium | 148 mg |
| Calcium | 40 mg |
| Phosphorus | 26.5 mg |
Health Benefits Of Sukarri Dates
Beyond their rich taste, sukkari dates offer a good number of health benefits due to their nutritional profile.
1. Rich in Fiber
100 grams of sukkari dates contain 12 g of dietary fiber which is essential for promoting healthy digestion and gut health. Fiber helps regulate your digestive system, preventing constipation and promoting regularity.
Fiber also helps with lowering cholesterol levels, regulating blood sugar levels, and managing your weight. Other varieties of dates, such as amber dates, also contain a good amount of fiber. So, no matter what type of dates you are consuming, you can get a high fiber content in them.
Natural Energy Booster
Sukkari dates are packed with natural sugars. 100g of fresh dates contain 55 g of sugar, providing a quick and sustained source of energy.
Unlike processed sugars, the natural sugars in dates are released slowly, preventing spikes and crashes in blood sugar levels. This makes them a healthy alternative to sugary snacks for an energy boost.
Excellent Source of Vitamins and Minerals
Sukkari dates contain essential vitamins and minerals. They are particularly rich in:
- Potassium is crucial for maintaining healthy blood pressure and heart function.
- Magnesium plays a vital role in bone health, muscle function, and energy production.
- Calcium makes your bones and teeth stronger.
- Iron which helps in the production of red blood cells and prevents anemia.
- Vitamin B complex that supports metabolic processes and nervous system function.
Promote Your Heart Health
Sukkari dates offer benefits for heart health due to their high fiber content and the presence of antioxidants. Fiber lowers bad cholesterol (LDL) levels and antioxidants protect against oxidative damage and inflammation, potentially reducing the risk of heart disease.
Help with Weight Management
Dates are naturally low in fat and cholesterol. Their fiber content makes you feel fuller for longer, reducing cravings and helping in weight management. They give you an energy boost along with other nutrients, helping you maintain a healthy weight. However, consume them in moderation as part of a balanced diet.
Good For Your Skin Health
Sukkari dates help protect the skin from damage and promote healthy skin due to their antioxidant content and skin-friendly nutrients. All types of dates are good for keeping youthful skin. You can read about date benefits for skin in detail here.
Enhance Cognitive Function
Sukkari dates have benefits for improving memory and cognitive function. They are packed with antioxidants to fight free radicals that can damage brain cells and cause cognitive decline. Antioxidants, like flavonoids, may protect the brain from oxidative stress, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
These dates contain minerals like potassium and magnesium that support brain health. Potassium maintains proper nerve signaling. Whereas, magnesium supports brain function and plays a role in learning and memory.
Make Your Bones Stronger
The presence of calcium, magnesium, and phosphorus in sukkari dates makes your bones and teeth stronger. Calcium forms the mineral structure of bones, magnesium assists in calcium absorption and enzyme activation, and phosphorus partners with calcium for bone formation.
Sukkari Dates vs Medjool Dates
Sukkari and Medjool dates are popular varieties, but they have some differences:
Appearance
Sukkari dates are slightly cone-shaped with prominent creases and a golden to dark gold skin color. Whereas, medjool dates have a large, elongated shape with thick, dark brown skin.
Taste and Texture
Sukkari dates have an intense sweet taste and a soft, melt-in-your-mouth texture. They have a caramel-like flavor having a slightly honeyed taste. Whereas, medjool dates have a rich, caramel-like flavor with hints of vanilla. They have a plump, moist, and luscious texture, but are slightly chewier than Sukkari dates.
Origin
Sukri dates are primarily grown in Saudi Arabia and are less widely available compared to Medjool dates. Medjools are cultivated in various regions like Morocco, California, the Middle East, South Asia, and Africa, having a greater global availability.
Price
Due to their rarity, sukkari dates can be more expensive than Medjool dates. Medjool dates have a comparatively lower price due to wider availability.
So, sukkaris are a good option for those seeking an intensely sweet and soft date. Whereas, medjool is a good choice for you if you prefer a richer, caramel-like flavor with a more readily available and affordable option. You can read the benefits of medjool dates in detail here.
Takeaway
Sukkari dates are a complete package as a healthy snack. They offer a nice golden appearance, an intensely sweet taste, a rich nutritional profile, and an immense number of health benefits. Add them to shakes, smoothies, and desserts, or just consume them as a snack.