Nutritional Facts Of Dates

Dates are scientifically known as Phoenix dactylifera. It contains many health benefits and nutrients.It is a flowering plant species in the palm family, Arecaceae. This article tells you about the nutritional facts of dates.

Dates are commonly cultivated for its edible sweet fruit. There are 12–19 species of wild date palms. Date palm tree grown very height with many stems for single root.

Depending on the freshness of the fruit, its size and colour may vary as there are many species colour may range bright red to yellow colour.

Dates are also available in dried form. Now a days,according to technology seedless dates are also available in the market. These are very nutritious.


Dates are very nutritious and contains many health benefits.

  • Brain health
  • Controls blood sugar levels
  • Maintains bone mass
  • Prevents heart diseases
  • Reduces blood pressure
  • Controls cholesterol level
  • Rich in proteins, vitamins and fiber
  • Promotes digestion
  • Skin health
  • Helps in gaining weight

The vitamin C and vitamin D present in dates works on your skin’s elasticity and keeps smooth always. So, it is an good aid for those having skin problems. And it also contain anti-ageing properties which helps to prevent melanin disposition.

Dates are rich in iron content which helps in anemic patients which helps in blood purification. We all know that potassium reduce cholesterol levels. As the dates are rich in potassium and sodium nervous systems works effectively.

Dates are also rich in all minerals which helps in bone health. As it is rich in proteins, it is also recommended for gym makers to take few dates daily.


  • Soak few dates in the water and take them daily to enhance your digestion and fiber in it reduces constipation.
  • Dates are said to be that they increase their nutrition more when added with any other food item like cucumber.

Nutritional Facts

Dates are rich in all nutrients such as proteins, fiber, vitamins, potassium, magnesium, sodium, B-vitamins, sugars etc.

NutrientsAmount per 100 g
Protein1.8 g
Fiber6.7 g
Carbohydrates75 g
Sugars66 g
Iron0.90 mg
Calcium64 mg
Potassium696 mg

Dates are help full for underweight persons, the sugars, vitamins and proteins present in them attains weight gain and to maintain constant weight.