Date or Date Palm (Arecaceae) is a flowering plant , cultivated for its edible sweet fruit. Dates are rich in several vitamins, minerals and fiber too. Some health specialists have suggested that a daily intake of dates would contribute to a balanced and healthy diet.

Health benefits:

  • Dates are very nutritious because of their high content off vitamins and minerals including iron.
  • They are full of antioxidants. Such as beta-carotene, lutein and zeaxanthin. These antioxidants protect against the free radicals which can be a cause of certain cancers.
  • They also contain fiber & amino acids that are very good for the digestive system.


  • Dry and soft dates are usually eaten out-of-hand.
  • They can be stuffed with fillings such as almonds, walnuts, candied orange and cream cheese.
  • Dates can also be added to fruit salad and in a range of sweet and savory dishes.

Nutritional information per 100 gr of Dates

  • Energy: 282 kcal
  • Protein: 2.45 g
  • Total fat: 0.39 g
  • Saturated Fat: 0.032 g
  • Monounsaturated fat: 0.036 g
  • Polyunsaturated fat: 0.019 g
  • Carbohydrates: 75 g
  • Fiber: 8.0 g
  • Calcium: 39 mg
  • Iron: 1.02 mg
  • Selenium: 3.0 mcg
  • Phosporus: 62 mg
  • Magnesium: 43 mg
  • Sodium: 2 mg
  • Potassium: 656
  • Vitamin A: 10IU
  • Vitamin B6: 0.17 mg
  • Vitamin C: 0.4 ,g
  • Vitamin E: 0.05mg
  • Vitamin K: 2.7 mcg