Dates – nutritional information

Dates are fruits produced by the date palm – it grows in various tropical countries all over the world. Over the last years their popularity has steadily grown. The most common types of dates are the deglet noor and the medjool. They have sweet flavor and contain many important nutrients. Dates regulate the digestion and have many other health benefits.

Nutritional values

Fresh Raw without pit, per 100g

Protein 1g
Carbohydrates 75g
Fat 0.4g
Calories 280g
Dietary fiber 6g
Vitamin A 149 IU
Vitamin K 2.7mcg
Thiamin 0.1mg
Riboflavin 0.1mg
Niacin 1.6mg
B6 0.2mg
Folate 15mcg
Pantothenic Acid 0.8mg
Choline 9.9mg
Betaine 0.4mg
Calcium 64mg
Iron 0.9mg
Magnesium 54mg
Phosphorus 62mg
Potassium 696mg
Sodium 1mg
Zinc 0.4mg
Copper 0.4mg
Manganese 0.3mg

General information

Dates can be used as a natural laxative that helps with constipation. This is probably due to their high soluble fiber content – those fibers absorbs water and later hydrate the hardened feces.

They also provide relief from various intestinal disorders due to, once again, being rich in soluble and insoluble fibers along with amino acids. That promotes the good absorption of nutrients and stimulates the digestion.

These fruits are also famous for being a wonderful source of energy. They contain plenty of natural sugars – sucrose, glucose and fructose. Due to this, they make an amazing snack for the times when you are feeling lethargic or exhausted.

Since they are rich in iron, dates can help with iron deficiency and anemia but this far there is not enough research to fully support this claim.

Dates contain flavonoid and estradiol components, which can increase the count and the motility of the sperm. They are famous for being an aphrodisiac. An Indian study has shown that the traditional Indian medicine has used dates for the treatment of male infertility.

One research has shown that dates may not only improve the bowel health but also slow down the development of colorectal cancer.

They have been also shown to be beneficial for the heart. They act well on the oxidative stress and the saturated fatty acids that are huge culprits of heart diseases. Due to being rich in antioxidants and phytochemicals, dates can reduce the incidence of heart diseases while their potassium content has been shown to decrease the risk of heart conditions and stroke.

Dates have been linked to better brain health by another study. It has been shown that they can offer protection against brain inflammation and oxidative stress. In addition, the polyphenolic compounds in them can be helpful in the treatment of the Alzheimer’s disease.

However, they are good for the health of the bones, as well. Since they contain potassium, phosphorus, calcium and magnesium, they may have the ability to strengthen the bones and provide beneficial effects in various conditions such as osteoporosis. In addition, they are rich in copper, selenium, magnesium and manganese, which are also important for maintaining proper bone health.

Another benefit of the dates is that they may affect positively the Seasonal Allergic Rhinitis (SAR). SAR affects about 30 million people just in the US alone. In addition, since dates contain sulfur, they may help fight off the effect of SAR, as one research has shown.

With what foods can we eat dates

Dates can be consumed with yogurt and milk. Alternatively, you can spread dates paste on bread for a healthy snack. Another way to consume them is with porridge and cereal. One can also add dried dates to bread or cakes.
Moreover, they may be paired with nut butter, almonds or even soft cheese. You can mix them with seeds and nuts to make yourself a delicious and healthy snack bar. Dates can also sweeten up salad dressings or marinades and they can be mixed up with oatmeal. Another way to consume dates is to make them into a wonderful smoothie.

Recent Posts

Start typing and press Enter to search