Dates-Nutrition, Health Benefits, and Recipe

Dates are the sweet oblong fruit that comes from the date palm tree. They are fleshy fruits with a single seed inside. Dates have been cultivated since ancient times and have been a prominent ingredient and sweetening element in Mediterranean cuisine. Fresh as well as dried dates are sweet and delicious. Dried dates can keep for quite a long time. There are several varieties in dates and among them, Medjool dates have an intensely sweet taste like caramel, with a rich and moist texture.

Nutritional Content of Dates

The nutrition profile of dates is impressive. 100g of dates provides

  • Dietary fiber-5.9-7.4g
  • Carbohydrates-75g
  • Protein-1.6-1.9g
  • Iron-0.7-1mg
  • Potassium-690-701mg
  • Magnesium-53-55mg
  • Vitamin B6-0.25mg
  • Copper-0.3mg
  • Calcium-60-69mg


The sweetness of dates comes from their high content of natural sugars. Dates are also a significant source of antioxidants.

Health Benefits of Dates

#Support Bone Health

Dates are rich in minerals such as calcium, magnesium, and potassium. These are essential for healthy bones and reduce the risk of developing bone-related disorders.

#Source of Energy

The abundant natural sugars present in dates provide a boost of energy.

# Strengthen the nervous system

Dates are a great source of potassium, that helps in maintaining a healthy nervous system and normal muscular function.

# Digestive Function

Dietary fiber is essential for a healthy digestive function. Dates have a significant amount of dietary fiber that promotes digestive health and prevents constipation.

#Anti-inflammatory function

Dates are rich in antioxidants, that have anti-inflammatory properties which lower the risk of chronic diseases.


Now that you know how nutritious and healthy ‘dates’ are, start including them in your diet and enjoy their benefits. This recipe can be a great start to incorporating dates into your diet.

Energy Balls


  • Pitted Medjool Dates-1 cup
  • Dry figs-1/4 cup (Preferable soaked for an hour)
  • Cashewnuts-1/2 cup
  • Shelled Pistachios-1/2 cup
  • Almonds-1/4 cup
  • Coconut Oil-3 tablespoons


  • Make a coarse paste of dates and figs
  • Grind the nuts separately into powder


  • Heat three tablespoons of coconut oil on a low flame and add the powdered nuts to it.
  • Mix well and add the paste of dates and figs.
  • Mix for a few seconds and turn off the heat.
  • Allow to cool, when the mixture is just warm, roll it into balls.

Place them in airtight containers. You may store them in the refrigerator for up to 5 days.

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This Post Has 7 Comments

  1. Priti

    Beautiful informative post on date! Dates are very healthy well shared! Thanks 🤗🎉💓👍

    1. rancysouza

      Thank you very much for your feedback! I am happy to know that you liked it.

      1. Priti

        It’s my pleasure 🤗🎉God bless you 🎉💓🤗

  2. Rini Alex

    Informative post 👍🏻👍🏻

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