8 Health Benefits and Nutritional Values of Dried Dates

Dates are sweet, juicy fruits that come from the date palm, a flowering plant native to North Africa. Dried dates are a type of fruit that is made by cutting open a whole date and drying it in the sun. They are then ready to be eaten without any preparation.

Dry dates are dates that have been dehydrated and preserved to be eaten later. Dry dates can be eaten at any time of the day, but they are usually consumed as a snack or light meal. They are often served with cheese, nuts, and other snacks.

Dry dates have a long shelf life of up to three years when stored in an airtight container away from heat and moisture.

Dried dates are often used as a replacement for chocolate, but they are also an excellent addition to your diet. They can be eaten as a snack or added to your breakfast cereal.

Dates are rich in nutrients, such as potassium and calcium, which can help with muscle function, bone strength and heart health. They have a high sugar content which makes them perfect for an energy boost when you need it the most.

Nutritional Values

Dates are a type of fruit that is grown in hot, dry climates. They are available in two varieties: soft and dry.

Dry dates nutrition facts:

  • 1 date contains about 20 calories and is rich in dietary fiber, potassium, iron, magnesium, and calcium.
  • Dates are also a good source of vitamin A, riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), thiamine (vitamin B1).
  • They contain no cholesterol or sodium.

Nutritional values of 3 dried dates are as follows:

Calories70 k.cal
Protein0.60 g
Fats0.1 g
Carbohydrates18.65 g
Fiber2 g
Sugars15.70 g
Potassium162 mg

Health benefits

Dried dates are rich in nutrients and minerals. They are a good source of dietary fiber and potassium.

Dates have a high content of natural sugars, which is why they are considered to be a healthy snack. The sugar content in dates helps to balance the blood sugar levels which is beneficial for people who suffer from diabetes or prediabetes.

Dates also contain some protein and iron, which is good for those who do not consume meat on a daily basis.


Dried dates are a great way to satisfy your sweet tooth and provide some nutrients for you and your baby.

High fiber content in dried dates helps to reduce constipation and gastrointestinal problems in pregnant women.

Dates are a natural source of iron, potassium, and fiber. Iron is essential for the production of red blood cells. Potassium helps regulate blood pressure and heart rate. Fiber helps to keep you feeling full longer.

Dates also have high levels of antioxidants which can help reduce inflammation in the body, protect against cancer, and improve overall health.

Reduce Constipation

Dried dates are a great way to relieve constipation. The fiber content in them is much more than any other fruit.

The best part about dried dates is that they are so easy to digest and can be eaten anytime of the day, even as a dessert. Make sure that you should not have more than 3-4 dates a day as they are high in calories.

Aids in weight loss

Dried dates are rich in minerals, vitamins, and fiber. They are also a natural source of sugar. Dried dates can be eaten as a snack or used for baking.

Dates are an excellent fruit to include in your diet if you’re trying to lose weight. They contain natural sugars that provide energy without the insulin spike that comes from eating refined sugars like white sugar, brown sugar, and high fructose corn syrup.

Maintain Bone Health

Dates are a natural source of minerals such as calcium, potassium, and magnesium. These minerals help to improve bone health and reduce the risk of osteoporosis.

Dates also provide many other health benefits such as lowering blood pressure, boosting the immune system, regulating bowel movements, and improving digestion.

Gives Instant Energy

Dried dates are a rich source of iron, calcium, and magnesium. They also contain potassium and other minerals that are essential for the body.

Dried dates are an excellent choice for a healthy snack. They have a high concentration of natural sugars and fiber which make them perfect for boosting energy levels.

Helps in digestion

Dried dates are a great way to add fiber to your diet, which is important for digestion.

Dates are also an excellent choice for people who suffer from digestive problems such as constipation or diarrhea. They can be eaten raw or soaked in water to make them softer and easier to digest.

May Improves Your Skin Health

Dates are also a good source of vitamins A and B6, vitamin C and the minerals copper, manganese and zinc. Dates can be eaten as is or used to make delicious desserts like date squares or date cake.

Dates also contain vitamin B5, which is very helpful for your skin by repairing the damage caused by free radicals.

Antioxidants present in dried dates helps you look younger and also improves your texture.

May Promotes Healthy Scalp

Dried dates are an excellent source of iron, potassium, and magnesium. These nutrients are essential for the production of hair cells and for hair growth. Dried dates also contain lots of vitamins that improve the health of your hair.

Dates have been used as a natural remedy for centuries to improve the health of your hair. In addition to its healthy ingredients, dried dates taste delicious too!

Dates contains vitamin B5, which is beneficial in maintaining healthy scalp. Daily consumption of dried dates may help too reduce brittle hair, split ends and dryness etc.


Dried dates are a type of fruit that is made by cutting open a whole date and drying it in the sun. Dried dates are rich in dietary fiber and a good source of iron. They also contain potassium, calcium, copper, magnesium and manganese.

Dried dates provide a good amount of energy, which can be beneficial for people who have a busy schedule and need to be on their toes at all times. They also contain potassium, which is needed for brain function and muscle contraction.

In addition, dried dates have high levels of antioxidants that can help with inflammation in the body and other chronic diseases.