Dates (Phoenix dactylifera) are an edible sweet fruit of Date Palm trees belongs to the family Arecaceae. They are widely cultivated across the Middle East, North Africa, South Asia, and many tropical regions worldwide. Depending on the variety, the color of fresh dates ranges from bright red to bright yellow. Dates can be eaten as both fresh or dried. In addition to sweetness, dates also contain essential vitamins and minerals. Medjool and Deglet Noor dates are the most commonly consumed varieties.
Table of Contents
Nutrition in Dates
According to the USDA data, the nutritional value of Deglet Noor dates (100 g) are as follows.
| Nutrient | Value |
| Calories | 282 |
| Carbohydrates | 75.03 g |
| Sugars | 63.35 g |
| Fiber | 8 g |
| Protein | 2.45 g |
| Fat | 0.39 g |
| Water | 20.53 g |
Vitamins in Dates
According to the USDA data, vitamins and their quantity in Deglet Noor dates (100 g) are as follows.
| Vitamins | Quantity |
| beta-Carotene | 6 μg |
| lutein zeaxanthin | 75 μg |
| Vitamin A | 10 IU |
| Thiamine (B1) | 0.052 mg |
| Riboflavin (B2) | 0.066 mg |
| Niacin (B3) | 1.274 mg |
| Pantothenic acid (B5) | 0.589 mg |
| Vitamin B6 | 0.165 mg |
| Folate (B9) | 19 μg |
| Vitamin C | 0.4 mg |
| Vitamin E | 0.05 mg |
| Vitamin K | 2.7 μg |
Minerals in Dates
According to the USDA data, minerals and their quantity in Deglet Noor dates (100 g) are as follows.
| Minerals | Quantity |
| Calcium | 39 mg |
| Iron | 1.02 mg |
| Magnesium | 43 mg |
| Manganese | 0.262 mg |
| Phosphorus | 62 mg |
| Potassium | 656 mg |
| Sodium | 2 mg |
| Zinc | 0.29 mg |
Health benefits of Dates
- Support heart health
- Improve bone health
- Blood sugar control
- Improve brain health
- Promote natural Labor
FAQ
Dates are very high in sweet content. Hence, eating dates in moderation is unlikely to excessively increase a person’s blood sugar, even if they have diabetes.
Yes. Dates are a great source of folate, an essential nutrient required during pregnancy because it prevents severe birth defects such as spina bifida.
Barhi, Thoory, Halawi, Medjool, Khadrawy, Deglet Noor, Fard, Zahidi, Dayri, Zaghloul are the most popular Middle Eastern dates varieties.