You may have munched on a date as a part of a charcuterie board or tossed it into a smoothie for a dash of sweetness. But there is good reason to make them a more consistent part of your diet.
They are packed with fiber and antioxidants and also have several vitamins and minerals. Dates may even play a role in managing diabetes and promoting heart health. And some women believe dates contribute to fertility and may even speed up labor. Let’s take a closer look at the nutrition of dates, including health research, benefits for men and women and healthy date recipes.
What are dates?
Dates are chewy and sweet stone fruits that have no added sugar. They are often mislabeled as “dried” fruit, but the dates you see in the store are a very ripe version of the date fruit. They grow on large palm trees and are left on the branch until they reach the brown wrinkly color and texture. There are several varieties of dates, but the ones most available in the United States are Medjool and Deglet Noor. All types are moist and sweet and make a great substitute for sugar in baked goods.
Date nutrition facts
The serving size of dates is 40 grams, which is about 2 Medjool dates or 4 to 6 Deglet Noor dates. One serving of dates has:
- 120 calories
- 1 gram protein
- 0 grams fat
- 30 grams carbohydrates
- 3 grams fiber (11% daily value)
- 22 grams sugar
Dates benefits
Dates are rich in polyphenols (plant compounds) and fiber, and they have other vitamins and minerals, such as copper, B vitamins, calcium, iron and magnesium. The polyphenol content of dates has caused researchers to examine the potential heart health benefits. A 2021 review states that most of the research on dates consists of test tube or animal studies. Yet, the research that does exist suggests that consumption of date fruit or extracts can impact vascular health, such as cholesterol, triglycerides and markers of inflammation.
Two recent human trials looked at the effects of dates on heart health. First, a tiny study with just 10…
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