Date Nutrition Facts and Health Benefits

 

Dates are one of nature's sweetest treats. Their excessive sugar content material may additionally have you questioning whether or not dates are viewed a healthful choice. Dates are genuinely sweet, however as a fruit, they additionally grant recommended micronutrients and some fiber. You may also prefer to devour dates in moderation, however they are through no potential an empty-calorie food.

Date Nutrition Facts

One date (8g) affords 23 calories, 0.2g of protein, 6g of carbohydrates, and 0g of fat. Dates are a true supply of potassium, magnesium, and iron. The USDA affords the following diet information.1

• Calories: 23
• Fat: 0g
• Sodium: 0.2mg
• Carbohydrates: 6g
• Fiber: 0.6g
• Sugars: 5g
• Protein: 0.2g
• Potassium: 53mg
• Magnesium: 3.4mg
• Iron: 0.1mg

Carbs

One date has 6 grams of carbohydrates, the majority of which come from sugar. Furthermore, dates style so candy due to the fact they have a excessive fructose content, which is twice as candy as glucose. There is simply over half of a gram of fiber in an common date. The sugar content material increases, and fiber decreases, as the fruit ripens.

The glycemic index of dates can vary between forty three and fifty five relying on the range and stage of ripeness. Despite their sweetness, dates are, surprisingly, a low glycemic food.2

Fat

Dates are no longer a considerable supply of fat.

Protein

Dates furnish a minimal quantity of protein. Include different protein sources, like lean meats, fish, nuts, seeds, and legumes, to meet your day by day requirements.

Vitamins and Minerals

Dates are a appropriate supply of potassium, magnesium, and iron. Also, dates grant six quintessential B vitamins, which include folate and pantothenic acid. Dates additionally have a excessive awareness of polyphenols, a kind of antioxidant that protects in opposition to mobile damage, alongside with really useful phytoestrogens.3

Calories

One date (8g) offers about 23 calories, most of which comes from carbs. Larger Medjool dates (24g) supply 66.5 calories.

Summary

Medjool dates are a prosperous supply of carbohydrates. They furnish a top quantity of potassium, magnesium, and iron as properly as many B vitamins, and are naturally low in fat, cholesterol, and sodium.

Health Benefits

The micronutrients and plant compounds in dates are related with various promising fitness benefits.

Protects Against Cancer

Dates incorporate antioxidant and anti-inflammatory residences that are related with most cancers prevention. Upon checking out date extract, researchers have determined awesome free-radical scavenging capacity and antitumoral activity.4

Supports Heart Health

Dates supply potassium, an indispensable electrolyte for the cardiovascular system. Potassium has well-established consequences on lowering excessive blood pressure. Dates are additionally very low in sodium and furnish some fiber.5 All three of these elements help the consumption of dates for coronary heart health.

Promotes Strong Bones

Dates include magnesium, which is vital in bone formation. Magnesium deficiency is related with a greater threat of osteoporosis.6 Obtaining magnesium from meals sources as an alternative than from dietary supplements is favored as it reduces the hazard of toxicity. Furthermore, the iron from dates helps furnish healthful bone marrow stores.