Dates have an excellent nutrition profile.
Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs.
Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber.
A 3.5-ounce (100-gram) serving provides the following nutrients.
- Calories: 277
- Carbs: 75 grams
- Fiber: 7 grams
- Protein: 2 grams
- Potassium: 20% of the RDI
- Magnesium: 14% of the RDI
- Copper: 18% of the RDI
- Manganese: 15% of the RDI
- Iron: 5% of the RDI
- Vitamin B6: 12% of the RDI
Dates are also high in antioxidants, which may contribute to many of their health benefits
Getting enough fiber is important for your overall health.
With almost 7 grams of fiber in a 3.5-ounce serving, including dates in your diet is a great way to increase your fiber intake.
Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool.
In one study, 21 people who consumed 7 dates per day for 21 days experienced improvements in stool frequency and had a significant increase in bowel movements compared to when they did not eat dates
Furthermore, the fiber in dates may be beneficial for blood sugar control. Fiber slows digestion and may help prevent blood sugar levels from spiking too high after eating
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