A date is a sweet and nutritious fruit that has been enjoyed for centuries, especially in the food cultures of the Middle East and North Africa.
HTT26723 Dates
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- Good source of energy
Dates are rich in natural sugars, such as glucose and fructose, which provide quick energy. They are an excellent snack, especially for people who are active.
- Strengthening bones
Dates are a good source of calcium, magnesium, and phosphorus, which are important for maintaining strong bones and teeth.
- Promotes pregnancy
Dates may help ease the pre-labor stage, as their compounds have been found to help with cervical dilation and reduce labor duration.
- Antioxidant effect
Dates contain phenolic compounds and flavonoids that 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.
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.
Calories: 100 grams of dates contain about 277 kilocalories.
Carbohydrates: Most of the energy in dates comes from natural sugars, with about 75 grams of carbs per 100 grams.
Fiber: Dates have around 7 grams of fiber per 100 grams, which helps with digestion.
Protein: While dates aren’t a major 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.
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 %
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