The date is a sweet and nutritious fruit that has been consumed for centuries, especially in the food cultures of the Middle East and North Africa.
A good source of energy
Dates contain plenty of natural sugars, such as glucose and fructose, which provide quick energy. They are an excellent snack, particularly for active people.
Strengthening bones
Dates are a good source of calcium, magnesium, and phosphorus, which are important for maintaining strong bones and teeth.
Promotes childbirth
Dates may help ease the pre-labor phase, as their compounds have been found to promote cervical dilation and reduce the duration of labor.
Antioxidant effect
Dates contain phenolic compounds and flavonoids, which act as antioxidants, protecting the body from cell damage and inflammation.
Heart health
Dates contain potassium and magnesium, which support heart function and may help lower blood pressure.
Calories: 100 grams of dates contain about 277 kilocalories.
Carbohydrates: Most of the energy in dates comes from natural sugars, and 100 grams contains about 75 grams of carbohydrates.
Fiber: Dates contain about 7 grams of fiber per 100 grams, which promotes digestion.
Protein: While dates are not a significant source of protein, they contain about 2 grams of protein per 100 grams.
Vitamins and minerals: Dates contain potassium, magnesium, calcium, phosphorus, vitamin B6, and small amounts of iron.
High sugar content: Dates contain a lot of natural sugars, so their consumption should be limited, especially if you are trying to manage your sugar intake.
Calorie density: Dried dates are energy-dense, which can lead to weight gain if consumed in excess.
Effects on teeth: The sticky texture of dates can get stuck in your teeth, which may increase the risk of tooth decay. Remember to maintain good oral hygiene after eating dates.
Allergies: In rare cases, dates can cause allergic reactions.
Dates:
Nutrient Target
Energy kcal 267.0 kcal 13 %
Energy kJ 1,117.5 kJ
Fat 0.0 g 0 %
Carbohydrate 61.0 g 25 %
Sugar 58.0 g 116 %
Protein 1.4 g 1 %
Fiber 8.6 g 34 %
Carbohydrate 91 %
Fiber 6 %
Protein 2 %
Fat 0 %
