Dates Complete Nutrition Facts & Benefits For Health

There are many nutritional content on a date such as vitamins (A, B, C, E, K) and minerals, therefore, a date provide health benefits for humans. Recent research states that wet dates, have an influence controlling the rate of movement of uterus and increase the systole (contraction of the heart when blood is pumped into the arteries). Ripe palm fruit, very rich in calcium and iron elements. Therefore, it is highly recommended for women who are pregnant and will give birth. Levels of iron and calcium contained on ripe palm fruit is sufficient and important in the process of formation of breast milk. Both of these substances can also replace energy during childbirth or breastfeeding. Calcium and iron are two essential elements for effective and infant growth. The reason is, these two elements are the most influential element in the formation of blood and bone marrow.



The content of sugar in dates, easily digested and absorbed so safe for digestion and adult children. Palm or palm boiling water mixed with milk is nutritious and refreshing beverage for infants, children, and adults. Pasta dates and honey is a remedy for diarrhea and dysentery in children, while the pasta dates and honey were smeared on the gums of children, can help relieve teething pain as well as assist in the formation of teeth and bones. According to modern studies, the sugar content of dates is capable of providing healthy nutrition to the body's defense newborns that are not susceptible to the disease.

Dates nutrition facts

Based on USDA Nutrient data base (Deglet Noor dates)

Nutritional value per 100 g (3.5 oz)
Energy1,178 kJ (282 kcal)
Carbohydrates75.03 g
- Sugars63.35 g
- Dietary fiber8 g
Fat0.39 g
Protein2.45 g
Water20.53 g
Vitamin A10 IU
- beta-carotene6 μg (0%)
- lutein and zeaxanthin75 μg
Thiamine (vit. B1)0.052 mg (5%)
Riboflavin (vit. B2)0.066 mg (6%)
Niacin (vit. B3)1.274 mg (8%)
Pantothenic acid (B5)0.589 mg (12%)
Vitamin B60.165 mg (13%)
Folate (vit. B9)19 μg (5%)
Vitamin C0.4 mg (0%)
Vitamin E0.05 mg (0%)
Vitamin K2.7 μg (3%)
Calcium39 mg (4%)
Iron1.02 mg (8%)
Magnesium43 mg (12%)
Manganese0.262 mg (12%)
Phosphorus62 mg (9%)
Potassium656 mg (14%)
Sodium2 mg (0%)
Zinc0.29 mg (3%)


Dates benefits for human health

  1. Source of energy: Dates have a high enough sugar content and are generally derived from the type of glucose and fructose. However Deglet Noor varieties that grow in California containing sucrose (sugar). Type of sugar found in dates is the result of processing natural and not harmful to health. High sugar content makes this fruit is a source of instant energy to restore the lost energy during fasting and normalize blood sugar levels. That is why the palm is considered as an ideal fruit for breaking a dish or meal. Glass of water containing glucose, according to Dr. David Conning, Director General of the British Nutrition Foundation, will be absorbed by the body within 20-30 minutes.

  2. Source of fiber: Dates are a good source of dietary fiber. The American Cancer Society recommends eating 20-30 grams per day. Dietary fiber consists of two types of soluble dietary fiber and insoluble dietary fiber. Insoluble dietary fiber works to increase the volume of stool thus decreasing intestinal transit time and more easily removed. 

    The decrease stool transit time, will reduce the contact time of mucosal cells of the colon with carcinogenic substances from feces. Soluble dietary fiber may help control diabetes by lowering blood sugar levels. Additionally soluble dietary fiber also acts to reduce levels of LDL cholesterol in the blood.

  3. Source of mineral: Dates contain minerals that are beneficial to health. The function of minerals in general are making more regular heart rate, activating muscle contractions as well as play a role in blood pressure. Dates are rich in potassium and low in sodium. Potassium plays a role in maintaining muscle contraction including heart muscle. In addition it serves to maintain the nervous system and balance the body's metabolism. Because potassium is not saved in the body and many lost through sweat, so it needs to be supplied from food. Potassium helps to lower blood pressure.

    According to Drs. Louis Tobian, Jr.., High blood disease expert from the University of Minnesota USA, dates can help lower blood pressure, and can provide additional strength in preventing strokes directly, however the condition of a person's blood pressure. 

    The conclusion of the results of research done that extra consumption of potassium can be keep artery walls remain elastic and functioning normally. This situation makes the blood vessels are not easily damaged by blood pressure. The results of the study recommended to consume about 400 mg of potassium can reduce the risk of stroke by 40%. To meet these needs we only need to consume about 65 grams or 5 pieces of dried dates. In addition to potassium, dates also contain essential minerals such as calcium, iron, magnesium, manganese, copper and phosphorus.

  4. Source of vitamins: Vitamins are contained in a palm fruit, including vitamin A, thiamine (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), pantothenic acid (Vitamin B5) in the amount that can be relied upon. In addition there is also the content of vitamin C and vitamin E. Vitamin A serves to maintain function and prevent eye dryness and eye diseases. Vitamin B serves to calm the nervous system and relaxation of the heart as well as your mind becomes calm.

  5. Sources of phytochemicals: Dates contain natural salicylates in low doses. Salicylates are known as aspirin raw materials, reducing medication or pain relievers and fever. Based on the experts expect the low-dose continuous salilisat in dates can also relieve headaches. Moreover dates contain some kind of hormone called potuchsin can shrink blood vessels in the uterus, thus can prevent the occurrence of uterine bleeding. Dates also contain a number of phenolic compounds and carotenoids that act as antioxidants.

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