Dates Nutrition

Dates are nutrient-dense fruits that are high in natural sugars, fiber, and essential minerals while being very low in fat. Per 100 grams of dried dates, you get approximately 277 calories, 75 grams of carbohydrates (mostly natural fructose and glucose), 7 grams of dietary fiber, 2 grams of protein, and only 0.2 grams of fat.

Dates are particularly rich in potassium (about 656 mg per 100g, which is more than 50% more than bananas by weight), magnesium (54 mg), iron (0.9 mg), calcium (64 mg), and vitamin B6 (0.2 mg). They also contain important antioxidants including flavonoids, carotenoids, and phenolic acids that help protect against oxidative stress and inflammation.

A single Medjool date (about 24g) provides roughly 66 calories, 18g of carbohydrates, 1.6g of fiber, and 167mg of potassium. One Deglet Noor date (7.1g) contains about 20 calories, 5.3g of carbs, 0.6g of fiber, and 46.6mg of potassium.

Dates contain almost no cholesterol, fat, or sodium, making them a heart-healthy snack. Their high fiber content means just three dates provide nearly 25% of the recommended daily fiber intake. The fruit is also a good source of copper, manganese, zinc, and phosphorus, all of which support bone health, blood pressure regulation, and reduced risk of chronic diseases

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