Dates are the fruit of the date palm, eaten as a sweet snack or used as an ingredient in desserts. There are good, practical reasons why you should take dates, and none of them need exaggeration. Below are ten of them, based on what dates actually contain and how easy they are to use.
The figures in this article come from the USDA FoodData Central database and are given per 100 grams of fruit.
1. Very little fat
USDA lists 0.15 g of fat per 100 g of Medjool dates and 0.39 g per 100 g of Deglet Noor dates. Because they are naturally sweet, dates add sweetness and body to a dessert without adding butter or oil of their own.
2. A useful amount of fibre
Dietary fibre is one of the larger numbers on the label. Medjool dates carry 6.7 g of fibre per 100 g, and Deglet Noor dates carry 8.0 g.
3. Some protein, though not much
Dates are not a protein food. Medjool dates have 1.81 g of protein per 100 g and Deglet Noor dates have 2.45 g, so pair them with nuts, milk or yoghurt if you want a more filling snack.
4. A range of B vitamins
The USDA records for both varieties list thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and vitamin B6. The amounts are small, and vitamin C is close to zero (0.0 mg in Medjool, 0.4 mg in Deglet Noor), so dates are one part of a varied diet rather than a vitamin supplement.
5. Plenty of energy in a small portion
A 100 g serving of Medjool dates provides 277 kcal and 75 g of carbohydrate. That makes a few dates a compact snack to keep on your desk for a busy office day.
6. Potassium with almost no sodium
Potassium is the standout mineral in dates. Medjool dates contain 696 mg per 100 g and Deglet Noor dates 656 mg, while sodium is only 1 to 2 mg. You can compare the varieties on our products page.
7. Other minerals too
Per 100 g, Medjool dates list 64 mg of calcium, 54 mg of magnesium, 62 mg of phosphorus and 0.9 mg of iron. Deglet Noor dates are similar, with 39 mg of calcium, 43 mg of magnesium, 62 mg of phosphorus and 1.02 mg of iron.
8. No preparation needed
Dates need no cooking or peeling and they travel well in a lunch box or a desk drawer.
9. A natural sweetener in the kitchen
Chopped dates work in porridge, smoothies, cakes and energy balls, and you can use them in place of part of the sugar in a recipe. One more reason why you should take dates is simply to enjoy the taste of this wonderful fruit.
10. Many varieties to choose from
Ajwa from Madinah is small, near-black and soft, while Medjool is large and very soft with a rich caramel taste. Mazafati from Bam in Iran is dark and very soft and needs refrigeration, and Deglet Noor from Tunisia and Algeria is golden and semi-dry. You can read more about the fruit on our benefits of dates page.
How to enjoy them
A handful of dates with a glass of milk makes a simple snack that most of the family will enjoy.
Soft varieties such as Mazafati keep best in the fridge while semi-dry dates such as Deglet Noor are easier to carry around.
This article describes the nutrient content of dates only. It is not medical advice.