Dates are often called « nature’s candy, » but they’re far more than just a sweet treat. These nutrient-dense fruits have been a staple in Middle Eastern and Mediterranean diets for millennia, and modern research confirms they offer a wide array of health benefits. Whether you prefer soft Medjools, semi-dry Deglet Noor, or fresh varieties, incorporating dates into your diet can be a delicious way to boost wellness.
Nutritional Profile (Per 3–4 Dates / ~100g)
Nutritional Profile (Per 3–4 Dates / ~100g)| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 282 kcal | 14% |
| Fiber | 8 g | 29% |
| Carbohydrates | 75 g | 25% |
| Natural Sugars | 63 g | — |
| Protein | 2.5 g | 5% |
| Potassium | 696 mg | 20% |
| Magnesium | 54 mg | 13% |
| Copper | 0.4 mg | 44% |
| Manganese | 0.3 mg | 15% |
| Vitamin B6 | 0.2 mg | 12% |
*Percentages based on a 2,000-calorie diet.
Dates are also rich in antioxidants (flavonoids, carotenoids, phenolic acid) and contain 23 amino acids, some rare in other fruits.
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