Nutritional value of dates: A perfect choice for Eid treats

Dates are high in fiber and antioxidants. Their nutritional benefits may support brain health and prevent disease.

Dates are the fruit of the date palm tree, which is grown in many tropical regions of the world. Dates have become quite popular in recent years.

Almost all dates sold in Western countries are dried.

You can tell whether or not dates are dried based on their appearance. Wrinkled skin indicates they are dried, whereas smooth skin indicates freshness.

Depending on the variety, fresh dates are fairly small in size and range in color from bright red to bright yellow. Commonly consumed varieties include Medjool and Deglet Noor dates.

Dates are chewy with a sweet flavor. They are also high in some important nutrients and have a variety of advantages and uses.

This article will discuss 8 health benefits of eating dates and how to incorporate them into your diet.

1. Very nutritious.
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 (1Trusted Source, 2Trusted Source, 3Trusted Source).

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 of Medjool dates provides the following nutrients (1Trusted Source):

Calories: 277
Carbs: 75 grams
Fiber: 7 grams
Protein: 2 grams
Potassium: 15% DV
Magnesium: 13% DV
Copper: 40% DV
Manganese: 13% DV
Iron: 5% DV
Vitamin B6: 15% DV
Dates are also high in antioxidants, which may contribute to many of their health benefits (4Trusted Source).

2. High in fiber
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 (1Trusted Source).

Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool (5Trusted Source).

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 (6Trusted Source).

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 (7Trusted Source).

For this reason, dates have a low glycemic index (GI), which measures how quickly your blood sugar rises after eating a certain food (8Trusted Source).