What is the nutritional value of dates?

Michael T. Murray, ND
Naturopathic Medicine
Dates are an excellent source of easily digested carbohydrates, with a sugar content that ranges from about 60 percent in soft dates to as high as 70 percent in some dry dates. Glucose or fructose is the sugar found in most varieties, although the Deglet Noor, the most popular date grown in the U.S., contains sucrose. A single pitted date contains only 23 calories, but a cup of chopped pitted dates weighs in at 490 calories. A 3 1/2-oz (100 g) serving equals four Medjool dates or 12 Deglet Noor dates.

Dates are an excellent source of fiber (8 g per 3 1/2-oz); the B vitamins niacin, B6, riboflavin, thiamine, and pantothenic acid; and the minerals copper, potassium, manganese, magnesium, iron, and phosphorus. In addition, they are a good source of folic acid and the trace minerals, zinc and selenium. For each ounce, dates provide 260 percent more potassium than oranges and 64 percent more potassium than bananas -- but they also contain 60 percent more calories than either of these fruits.
Encyclopedia of Healing Foods

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Encyclopedia of Healing Foods

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Health Value Of Foods

Health Value Of Foods

A healthy diet is rich in foods with high nutritional value, providing your body with the vitamins, minerals and other food nutrients it needs to protect against disease and maintain a healthy weight. To identify healthy foods, it...

's important to read nutrition labels and know the source of your food. Products advertised as whole-grain, organic or fortified may not necessarily be healthy for you. Find out how to get the most health value from various fruits, nuts, spices, oils and vegetables -- and learn which types of red meat and processed foods to avoid -- with expert advice from Sharecare.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.