Dates (phoenix dactylifera) are small dark brown oval shaped fruits with a hard inner seed, though they are often sold pitted.

Health Benefits of Dates:
  • Increased Immune Function
  • Reduced Risk of Colon Cancer
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Promoted Eye Health
  • Osteoporosis Protection
  • Stroke Prevention
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Alleviation of the Common Cold
  • Prevention of Alopecia (Spot Baldness)
  • Due to the tannin content in dates they have been used to treat intestinal troubles. They have also been used as a syrup to treat sore throat.
    *Some of these health benefits are due to the nutrients highly concentrated in Dates, and may not necessarily be related to Dates.
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Natural vitamins, minerals, and nutrients found in Dates: Carbohydrates | Vitamin B5 (Pantothenic Acid) | Vitamin B6 | Calcium | Dietary Fiber | Phosphorus | Manganese | Iron | Potassium | Zinc |

Click here to compare these nutrition facts with other fruits.
Nutrition Facts
Dates deglet noor             
Serving Size 100g
Calories 282
% Daily Value*
Total Fat 0.39g1%
    Saturated Fat 0.032g0%
Cholesterol 0mg~%
Sodium 2mg0%
Total Carbohydrate 75g25%
    Dietary Fiber 8g32%
    Sugar 63.4g~
Protein 2.5g~
Vitamin A0%Vitamin C1%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 10IU0%
    Retinol equivalents 0μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 6μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 0.4mg1%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 0.05mg0%
Vitamin K 2.7μg3%
    K1 - Dihydrophylloquinone 0μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.052mg3%
Riboflavin 0.066mg4%
Niacin 1.274mg6%
Pantothenic acid 0.589mg6%
Vitamin B6 0.165mg8%
Folate 19μg5%
    Folic Acid 0μg~
    Food Folate 19μg~
    Dietary Folate Equivalents 19μg~
Choline 6.3mg~
Lycopene 0μg~
Lutein+Zeaxanthin 75μg~
Minerals  %DV
Calcium 39mg4%
Iron 1.02mg6%
Magnesium 43mg11%
Phosphorus 62mg6%
Sodium 2mg0%
Potassium 656mg19%
Zinc 0.29mg2%
Copper 0.206mg10%
Manganese 0.262mg13%
Selenium 3μg4%
Water 20.53g~
Ash 1.6g~
Fatty Acids
Omega 3 to Omega 6 Ratio~
Omega 6 to Omega 3 Ratio0
Total Omega 3s3mg
18D3 Linolenic3mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s0mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)0mg
20D2CN6 Eicosadienoic0mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Tryptophan 12mg4%
Threonine 43mg4%
Isoleucine 49mg4%
Leucine 84mg3%
Lysine 66mg3%
Methionine 22mg3%
Cystine 67mg23%
Phenylalanine 50mg6%
Tyrosine 15mg2%
Valine 71mg4%
Percent of Daily CalorieTarget
(2000 calories)
Percent Water Composition 20.5%
Protein to Carb Ratio (g/g) 0.03

How to choose Dates: Dates should look soft and moist, try to avoid dates which look like they have dried out and have white discolorations.

Climate and origin: Dates originated in the Persian Gulf and grow best in dry, hot, tropical climates.

Taste: Dates have a very sweet, almost caramel, flavor. As they are often sold dried, dates have a sticky and chewy texture.

Substitutes with more vitamins: Apricots

Miscellaneous information: Date trees can be tapped for a sweet sap that can be made into molasses or alcohol.

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