Dates- How much nutritious ?

Updated: Jul 19

Dates are the fruit of the date palm tree, which is grown in many tropical regions of the world. Dates have become quite popular in recent years. Depending on the variety, fresh dates are fairly small in size and range in color from bright red to bright yellow. Medjool and Deglet Noor dates are the most commonly consumed varieties.

Nutritional content

Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs.

Most of the calories in dates come from carbohydrate. The rest are from a very small amount of protein.

100-gram serving provides the following nutrients.

  • Calories: 277

  • Carbohydrates: 75 grams

  • Fiber: 7 grams

  • Protein: 2 grams

  • Potassium: 20% of the RDI

  • Magnesium: 14% of the RDI

  • Copper: 18% of the RDI

  • Manganese: 15% of the RDI

  • Iron: 5% of the RDI

  • Vitamin B6: 12% of the RDI

Dates are also high in antioxidants, which may contribute to many of their health benefits .

2. High in Fiber

With almost 7 grams of fiber in a 3.5-ounce serving, including dates in diet is a great way to increase fiber intake .

Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool .

Furthermore, the fiber in dates may be beneficial for blood sugar control. Fiber slows digestion and may help prevent blood sugar levels from spiking too high after eating .

For this reason, dates have a low Glycemic index (GI).

3. High in Disease-Fighting Antioxidants

Dates provide various antioxidants that have a number of health benefits to offer, including a reduced risk of several diseases.

Antioxidants protect cells from free radicals.Compared to similar types of fruit, such as figs and dried plums, dates appear to have the highest antioxidant content .

Three most potent antioxidants in dates:

  • Flavonoids: Flavonoids are powerful antioxidants that may help reduce inflammation and have been studied for their potential to reduce the risk of diabetes, Alzheimer’s disease and certain types of cancer .

  • Carotenoids: Carotenoids are proven to promote heart health and may also reduce the risk of eye-related disorders, such as macular degeneration .

  • Phenolic acid: Known for its anti-inflammatory properties, phenolic acid may help lower the risk of cancer and heart disease.


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