Nutritional Value of Dates

Dates are considered as big source of energy, you can git 157 kcal from just 50g of dates. dates contain more than 8 minerals, like Vitamin B6, Calcium, Copper and others we will list it on this article. You can get 30% of these minerals when eating 200 grams of dates. Date fruit rich in sugars, mainly fructose and glucose and has low fat and protein. The main vitamins in dates are vitamin B-complex and vitamin C.

Comparing Between Dates Flesh and Dates Seeds by its Nutritional Value

Comparison\Element Flesh of Dates Dates Seeds
Oil 0.2-0.5% 7.7-9.7%
Weight 94.4-85.8% 5.6-14.2%
Fatty Acids 8 types 14 types
Potassium 0.9% 0.5%

Minerals in Dates That Make it the Best Food:

  • Boron
  • Calcium
  • Cobalt
  • Copper
  • Fluorine (useful in protecting teeth against decay)
  • Iron
  • Magnesium
  • Manganese
  • Potassium
  • Phosphorous
  • Sodium
  • Zinc
  • Additionally, the seeds contain ( aluminum, cadmium, chloride, lead and sulphur in various proportions)
  • Selenium, another element believed to help prevent cancer and important in immune function
  • The protein in dates contains 23 types of amino acids, some of which are not present in the most popular fruits such as oranges, apples and bananas
  • Six vitamins including a small amount of vitamin C, and vitamins B(1) thiamine, B(2) riboflavin, nicotinic acid (niacin) and vitamin A.
  • Pectin 0.5-3.9%, which may have important health benefits.

Precantage of Natural Minerals in Dates

We compare in below schedule between medjool date and deglet noor dates we compare between dried dates from this dates not fresh dates. We will compare dates nutrition by 100 g in each type:

Comparison \ Element Dates Medjool Deglet Noor Dates
Calories 277 277
Carbs 75 grams 75 grams
Fiber 6.66 grams 7 grams
Protein 1.66 grams 20 grams
Sugar 32 grams
Fat 0 grams
Calcium 2% of the Daily Value (DV)
Iron 2% of the DV 5% DV
Potassium 7% of the DV
Copper 19% of the DV 18% DV
Vitamin B6 7% of the DV 12% CV
Magnesium 6% of the DV 12% DV
Manganese 15% DV

Health Benefits of Dates Depending on Nutritional Value

We here explain the importance of minerals that are in dates and from this you know potential health benefits of dates:

  1. Calories

Calories used to weight management (lose weight and gain weight), how? If you want to lose weight you should decrease food that has more calories as we mention above that 100 gram of dates contain 277 calories.

Men need 2600 calories per day and if they want their weight to lost, they should eat 2100 to lose (0.45 kg) per week while women need 2000 calories per day and if they want to lost (0.45 kg) weight per weak they should eat 1500 calories per day and vice versa to gain weight.

  1. Carbs

Carbs – fiber, starches and sugars ( natural sugar )  – is necessary for body to get energy to work that because body turn the carbohydrates to glucose. The amount of carbs you consume affects blood sugar. If you want good system blood sugar regulation eat suited carbs to save blood sugar level.

  1. Protein

Protein is important for body to grow and repair cells and to work properly.

  1. Calcium

Calcium makes up much of the structure of bones and teeth and allows normal bodily movement by keeping tissue rigid, strong, and it is main element for bone health.

  1. Iron

Iron is a mineral that our bodies need for many functions. For example, iron is part of hemoglobin, a protein which carries oxygen from our lungs throughout our bodies. It helps our muscles store and use oxygen. Iron is also part of many other proteins and enzymes.

  1. Potassium

Potassium is an essential electrolyte, which is a mineral your body needs to function correctly. Potassium is especially important for your nerves and muscles, including your heart. For many reasons, the level of potassium in your blood can get too high. This is called hyperkalemia, or high potassium.

Health Conditions of This are:

  • Kidney failure
  • Dehydration
  • Type 1 diabetes
  • Addison’s disease
  • Internal bleeding
  1. Copper

Copper is an essential nutrient for the body. Together with iron, it enables the body to form red blood cells. It helps maintain healthy bones, blood vessels, nerves, and immune function, and it contributes to iron absorption. dried fruits like date palms fruits contains percentage of copper.

  1. Vitamin B6

Vitamin B6 has been widely studied for its role in disease prevention. The vitamin in supplement form shows the most promise for the treatment of pregnancy-induced nausea, but such use should only occur under the supervision of a physician. Adequate blood levels of B6 may be associated with lower risk of cancers like breast cancer and another types of cancer, compared to low blood levels. However, the use of separate B6 supplements (apart from the RDA amounts in typical multivitamin preparations) is inconclusive and not recommended.

  1. Magnesium

Magnesium is a mineral found in the earth, sea, plants, animals and humans .About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood (1Trusted Source).In fact, every cell in your body contains it and needs it to function.

  1. Manganese

Manganese is a trace mineral, which your body needs in small amounts.It’s required for the normal functioning of your brain, nervous system and many of your body’s enzyme systems.

Manganese is a part of the antioxidant enzyme superoxide dismutase (SOD). Antioxidants help protect against free radicals, which are molecules that can cause damage to cells in your body. Free radicals are believed to contribute to aging, heart disease and some cancers. So it is reduce risk of heart disease.

So how many dates per day you should eat to get the benefits of properties of dates. You knew the potential health benefits of dried fruits like dates and you saw the table above about the percentage  of minerals in dates you can now decide to eat dates depending on your needs to this minerals


Date palms produced many types of fresh dates and dried dates and all types of this has vitamins and minerals like ( potassium , magnesium,.. ) that has many benefits ,from this are medjool date and deglet noor dates.

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