Dates have been consumed since centuries, mainly owing to their nutrition benefits.Read the article to know the nutritional value of dates and the health benefits of eating them.

Benefits Of Dates

Date is the name of the fruit of the Date Palm, which is believed to have originated somewhere in the desert oases of northern Africa and perhaps, southwest Asia. The people of the Middle-East consume dates, as a part of their staple diet, mainly owing to its high nutritional values. This nutritious fruit provides extra energy to the human body. Apart from being rich in natural fibers, dates also comprise of a lot of other nutrients, like oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium etc. In fact, it is said that, one date is a minimum of a balanced and healthy diet. Regular intake of dates also helps you in maintaining healthy eyesight and it cures problems related to night blindness. In the following lines, we have listed nutritional value of dates. Read on to know how this luscious fruit serves as a nutritional powerhouse.


Nutritional Value Of Dates

277 Kcal
74.97 g
Total Fat
0.15 g
0 mg
Dietary Fiber
6.7 g
15 µg 
1.610 mg
Pantothenic acid
0.805 mg
0.249 mg
0.060 mg
0.050 mg
Vitamin A
149 IU
Vitamin C
0 mg
Vitamin K
2.7 µg 
1 mg
696 mg
64 mg
0.362 mg
0.90 mg
54 mg
0.296 mg
62 mg
0.44 mg
89 µg 
0 µg 
23 µg 

Health & Nutrition Benefits Of Eating Dates
  • Since dates get digested very easily, they are consumed as a source of quick energy.
  • Milk, when boiled with dates, become a very nutritious and invigorating drink for children and adults, especially during convalescence.
  • The nicotinic content in dates makes them an excellent cure for intestinal disturbances.
  • Regular consumption of dates has been found to check the growth of pathological organisms and help in the growth of friendly bacteria in the intestines.
  • Being a laxative food, dates have been found to be beneficial for those suffering from constipation.
  • For alcoholic intoxication, drinking water, in which fresh dates have been rubbed or soaked, is said to be quite effective.
  • Studies have shown that consumption of dates, soaked overnight and crushed, is good for those who have a weak heart.
  • It has been seen that, dates serve as a tonic for improving sex stamina as well as sterility due to functional disorders.
  • Researches have revealed that dates are effective in preventing abdominal cancer.
  • Dates have a tonic effect and thus, hold great medicinal properties.
  • Dates which consist of sugar, fats and proteins are rich in vitamins. Intake of dates with the paste of cucumber helps in solving the problem of over-slimming. As dates are rich in calories, they are sufficient enough to meet the daily calorie requirements of the body.
  • Rich in potassium, dates helps in regulating a healthy nervous system. Regular intake of potassium, present in dates, reduces the chances of stroke. Dates also help in reducing the LDL cholesterol.
  • Dates are rich in vitamin A and have a lot of antioxidant properties which help in enhancing the eyesight and solve night blindness problems. Dates help in maintaining a healthy and sound skin, its Vitamin A content also resists lung and oral cavity cancers.
  • As dates are rich in alkaline food, they help in neutralizing the acidity. To get maximum benefits consume dates early in the morning.
  • Dates contain stimulants, which make the uterus muscles stronger. Regular intake of dates during the time of pregnancy helps in the dilation of uterus and reduces bleeding. It also contains elements which enrich the breast milk.
  • High in iron content, dates helps in treating anemia. They are also rich in fluorine, which reduces tooth decay.
Buying & Storing Tips
  • While buying dates, make sure you pick those that are plump and are uniform in color.
  • You can store the dates in refrigerator in an airtight container for about six months. Ensuring the container is airtight is a must as dates tend to attract fruit flies, cockroaches, ants and other insects due to its high sugar content.
  • Dried dates can be preserved in the same manner for almost one year. Freezing especially, in an airtight plastic bag or container is also a good option as it gives the dates a much longer lifespan.
Cooking Tips
  • You can also use dates in place of sugar and honey.
  • Stuff the dates with walnuts, almonds, cream cheese and candied orange and enjoy as a nutritious snack.
  • Chop the dates and use them in fruit salad and or other sweet dishes.

How to Cite

More from