Nutrition Facts Fruit and Vegetables Date Nutrition Facts and Health Benefits By Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN Facebook LinkedIn Twitter Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our editorial process Updated on October 31, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Mia Syn, MS, RDN Medically reviewed by Mia Syn, MS, RDN Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Allergies Varieties When It's Best Storage and Food Safety How to Prepare Dates are one of nature's sweetest treats. Their high sugar content may make you wonder whether dates are a healthy choice. Dates are definitely sweet, but as a fruit, they also provide beneficial micronutrients and some fiber. You may want to consume dates in moderation, but they are by no means an empty-calorie food. Date Nutrition Facts One date (8g) provides 23 calories, 0.2g of protein, 6g of carbohydrates, and 0g of fat. Dates are a good source of potassium, magnesium, and iron. The USDA provides the following nutrition information. Calories: 23Fat: 0gSodium: 0.2mgCarbohydrates: 6gFiber: 0.6gSugars: 5gProtein: 0.2gPotassium: 53mgMagnesium: 3.4mgIron: 0.1mgFolate: 1.52mcg Carbs One date has 6 grams of carbohydrates, the majority of which come from sugar. Furthermore, dates taste so sweet because they have a high fructose content, which is twice as sweet as glucose. There is just over half a gram of fiber in an average date. The sugar content increases, and fiber decreases, as the fruit ripens. The glycemic index of dates can range between 43 and 55 depending on the variety and level of ripeness. Despite their sweetness, dates are, surprisingly, a low glycemic food. Fat Dates are not a significant source of fat. Protein Dates supply a minimal amount of protein. Include other protein sources, like lean meats, fish, nuts, seeds, and legumes, to meet your daily requirements. Vitamins and Minerals Dates are a good source of potassium, magnesium, and iron. Also, dates supply six essential B vitamins, including folate and pantothenic acid. Dates also have a high concentration of polyphenols, a type of antioxidant that protects against cellular damage, and beneficial phytoestrogens. Calories One date (8g) provides about 23 calories, most of which comes from carbs. Larger Medjool dates (24g) provide 66.5 calories. Summary Medjool dates are a rich source of carbohydrates. They provide a good amount of potassium, magnesium, and iron, as well as many B vitamins, and are naturally low in fat, cholesterol, and sodium. Health Benefits The micronutrients and plant compounds in dates are associated with several promising health benefits. Protects Against Cancer Dates contain antioxidant and anti-inflammatory properties that are associated with cancer prevention. Upon testing date extract, researchers have found impressive free-radical scavenging ability and antitumoral activity. Supports Heart Health Dates provide potassium, an essential electrolyte for the cardiovascular system. Potassium has well-established effects on reducing high blood pressure. Dates are also very low in sodium and provide some fiber. All three of these factors support the consumption of dates for heart health. Promotes Strong Bones Dates contain magnesium, which is vital in bone formation. Magnesium deficiency is associated with a higher risk of osteoporosis. Obtaining magnesium from food sources rather than from supplements is preferred as it reduces the risk of toxicity. Furthermore, the iron from dates helps supply healthy bone marrow stores. 11 Types of Magnesium: Benefits, Supplements, Foods May Reduce Menopausal Symptoms Isoflavones, commonly associated with soy products, are a type of phytoestrogen that helps reduce the unpleasant symptoms of menopause. When it comes to fruit, dates have the highest concentration of isoflavones. For this reason, dates are being studied for their ability to provide natural relief from menopausal symptoms. Helps Stabilize Blood Sugars With dates, a small amount can go a long way. When used in place of concentrated sweeteners, like syrups and refined sugars, dates impart sweetness without producing significant spikes in blood sugar levels. Dates are also a convenient, portable snack that can be useful for low blood sugar episodes. Are Dried Fruits Higher in Sugar? Provides Health-Promoting Fiber Dates contain a good amount of fiber, which keeps your digestive system functioning well, promoting regular bowel movements and preventing constipation. Fiber is also beneficial for blood sugar control, which is essential for the treatment and prevention of diabetes. Fiber reduces the risks of several chronic diseases, including cancer, and helps with reaching and maintaining a healthy weight balance. This prevents several obesity-related diseases such as diabetes, high blood pressure, and metabolic disease. What Is a High-Fiber Diet? May Promote Healthy Labor Outcomes Dates have been shown to possibly improve outcomes for late-term births and are correlated with reduced delivery times. Research shows that those who eat dates tend to have fewer late-term births and better cervical dilation. This leads to less need for oxytocin to accelerate labor, allowing for a natural progression of labor and delivery. Dates contain compounds that bind to oxytocin receptors, which may act similarly to oxytocin in the body. Oxytocin is a natural hormone responsible for aiding contractions that occur during childbirth. Allergies Allergic reactions to dates aren't typical and are usually limited to itching and inflammation in and around the mouth. Mold or sulfites (added to dried fruits like dates as a preservative) are generally responsible for the symptoms of date allergies. Symptoms often resemble asthma symptoms, ranging from mild wheezing to a life-threatening anaphylactic reaction, which requires immediate medical attention. Many people with fruit allergies are also sensitive to latex or pollen. If you suspect you're allergic to dates, avoid eating them and talk to your doctor to determine the source of the problem. Varieties Dates—fruits of the date palm tree—have existed since prehistoric times and are believed to have been cultivated as early as 8,000 years ago. Native to the Middle East, there are over 100 different varieties of date palm trees. Dates hang in large clusters atop the towering palm trees and range in texture from hard, dry varieties to semi-dry types like Deglet Noor dates and large, soft dates, such as Medjool dates (aka "the queen of dates"). Medjool dates are a common variety in U.S. grocery stores and, on average, are much larger than other varieties (with one pitted Medjool date averaging 24g). Although dates can appear to be dried, they're actually fresh fruits. Fresh, whole dates contain just 30% moisture, making them one of nature's only naturally "dried fruit." Many dates are left on the palm tree until entirely ripe to prolong shelf life. Though they're slightly dry before being harvested, these dates—available at many specialty grocery stores—are still considered fresh. Pitted dates can be purchased whole, chopped, or extruded. Extruded dates are coated with oat flour, rice flour, or dextrose for use in baking. Date juice can also be used to make baked goods or smoothies. When It's Best Although packaged dates, both pitted and unpitted, are available all year, the season for fresh dates in the United States is from mid-August to mid-March. Storage and Food Safety Dates should appear plump, glossy, and moist. They may be slightly wrinkled but shouldn't be broken, cracked, dry, hard, or shriveled. They have a sticky-sweet, almost candied texture, and rich flavor. For the most extended shelf life, store soft and semi-soft varieties like Deglet Noor in the refrigerator, where they'll keep for up to 18 months. Store at room temperature for up to a year. Dried packaged dates are pasteurized to inhibit mold growth. You can store them at room temperature in an airtight container in a cool, dry place for about 6 months. They will also keep in the refrigerator for up to a year. How to Prepare If your dates have pits, slice them lengthwise to remove the stone. Be aware that even dates labeled as unpitted may occasionally still have pits or pit parts. Dates provide moisture and all-natural sweetness to baked goods, such as bread, muffins, cookies, and tarts. They can also be stuffed with meat or cheese as an appetizer or snack or served with dried fruits and nuts. Add chopped dates to yogurt, hot cereals, smoothies, slaws, and salads. Try substituting them for raisins or apricots when conjuring up savory dishes, such as roasts or stews, or add them to marinades and glazes to add sweetness and balance other flavors. 6 Creative Ways to Eat Dates 16 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. USDA FoodData Central. Date. Alkaabi JM, Al-Dabbagh B, Ahmad S, Saadi HF, Gariballa S, Ghazali MA. Glycemic indices of five varieties of dates in healthy and diabetic subjects. Nutr J. 2011;10:59. doi:10.1186/1475-2891-10-59 Weill Cornell Medicine-Qatar. Studying the health benefits of dates. El Abed H, Chakroun M, Abdelkafi-Koubaa Z, et al. Antioxidant, anti-inflammatory, and antitumoral effects of aqueous ethanolic extract from L. Parthenocarpic dates. Biomed Res Int. 2018;2018:1542602. doi:10.1155/2018/1542602 National Institutes of Health Office of Dietary Supplements. Potassium: Fact sheet for health professionals. Updated March 26, 2021. National Institutes of Health Office of Dietary Supplements. Magnesium: Fact sheet for health professionals. Updated August 11, 2021. National Institutes of Health Office of Dietary Supplements. Iron: Fact sheet for health professionals. Updated March 30, 2021. Agricultural Marketing Resource Center. Iowa State University. Dates. Dreher M. Whole fruits and fruit fiber emerging health effects. Nutrients. 2018;10(12):1833. doi:10.3390%2Fnu10121833 Mirghani HO. Dates fruits effects on blood glucose among patients with diabetes mellitus: A review and meta-analysis. Pak J Med Sci. 2021;37(4). doi:10.12669%2Fpjms.37.4.4112 Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The health benefits of dietary fibre. Nutrients. 2020;12(10). doi:10.3390/nu12103209 Kordi, Masoumeh, et al. Effect of dates in late pregnancy on the duration of labor in nulliparous women. Iranian Journal of Nursing and Midwifery Research. 2017. doi: 10.4103/ijnmr.IJNMR_213_15. Vally H, Misso NL. Adverse reactions to the sulphite additives. Gastroenterol Hepatol Bed Bench. 2012;5(1):16-23. Allergenic foods and their allergens, with links to Informall. Institute of Agriculture and Natural Resources. Food Allergy Research and Resource Program. University of Nebraska-Lincoln. Updated 2014. Dates, medjool. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019. Dried fruit. Food and Agriculture Organization of the United Nations. By Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist, counseling patients with diabetes. Barbie was previously the Advanced Nutrition Coordinator for the Mount Sinai Diabetes and Cardiovascular Alliance and worked in pediatric endocrinology at The Steven and Alexandra Cohen Children's Medical Center. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit