Date fruit

Fruit

Item Rating: 70/100

1 serving (24 grams) contains 68 calories, 0.6 grams of protein, 0.1 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		676.8
% Daily Value*
Total Fat		1.0 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4.8 mg	0%
Total Carbohydrates		180 g	65%
	Dietary Fiber	19.2 g	68%
	Sugars	152.2 g
protein		6 g	12%
Vitamin D		0 mcg	0%
Calcium		93.6 mg	7%
Iron		2.4 mg	13%
Potassium		1574.4 mg	33%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 9 cal (1.2%)

Protein: 24 cal (3.2%)

Carbs: 720 cal (95.6%)

About Date fruit

Date fruit, derived from the date palm tree (Phoenix dactylifera), has origins traced back to the Middle East and North Africa, playing a vital role in the region’s cuisine and culture for over 6,000 years. This naturally sweet fruit is a nutrient-dense powerhouse, high in carbohydrates (especially natural sugars), dietary fiber, and essential minerals like potassium, magnesium, and copper. A 100-gram serving provides about 277 calories, making dates an excellent energy source. They are also rich in antioxidants, including flavonoids and carotenoids, enhancing their health-promoting properties. Dates are commonly consumed dried but are also enjoyed fresh in many dishes, from desserts to savory stews.

Health Benefits

• Dates are an excellent source of dietary fiber (6.7 grams per 100g), which supports healthy digestion and prevents constipation.
• Rich in potassium (696 mg per 100g), dates help regulate blood pressure and support cardiovascular health.
• Contain magnesium (54 mg per 100g), which contributes to bone health and normal muscular function.
• Packed with antioxidants like flavonoids, dates help combat oxidative stress and inflammation.
• The natural sugars in dates provide a quick energy boost, making them ideal for pre- or post-workout snacks.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, halal, kosher

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store dates in an airtight container in a cool, dark place or refrigerate to prolong freshness. Avoid excess humidity to prevent stickiness or spoilage.

Common Questions About Date fruit Nutrition

Are dates high in calories and sugar?

Dates are relatively high in calories and natural sugars. One Medjool date (about 24 grams) contains around 66 calories and 16 grams of sugar. They are considered an energy-dense food, making them a natural sweetener and a quick source of energy.

Can I eat dates on a keto or low-carb diet?

Dates are not suitable for a strict keto or low-carb diet as they are high in carbohydrates. A single Medjool date contains about 18 grams of carbs, which can quickly exceed daily carb limits for these diets. They may fit better into a moderate or higher-carb eating plan.

What are the health benefits of eating dates?

Dates are rich in dietary fiber, which supports digestive health, and they are a good source of potassium, magnesium, and vitamins like B6. They also have antioxidant properties that may reduce inflammation and support overall health. However, their high sugar content means they should be eaten in moderation.

How many dates should I eat per day?

A typical serving size would be 2-3 dates, which provides around 130-200 calories and 30-40 grams of carbs. For those watching their sugar intake, this portion size helps balance their nutritional benefits with their natural sugar content.

How do dates compare to other dried fruits?

Dates are higher in sugar and calories compared to many other dried fruits like raisins or apricots. However, they contain more potassium and fiber. They have a softer texture and are often used as a natural sweetener in recipes, while other dried fruits may work better in trail mixes or as a snack.

Data Sources & Scientific References