Nutritional Value of 100 Grams of Dates (Dried)
*Nutritional values may slightly vary depending on the type of date.*
| Nutrient | Approximate Value |
|---|---|
| Calories | About 277-314 calories |
| Water | About 20-27 grams |
| Carbohydrates | About 75-80 grams |
| Sugars | About 63-70 grams (mainly glucose and fructose) |
| Fiber | About 7-8 grams |
| Fat | About 0.2-0.5 grams |
| Protein | About 2-2.5 grams |
| Potassium | About 656-696 mg (about 14-15% of the daily requirement) |
| Magnesium | About 50-60 mg (about 13-15% of the daily requirement) |
| Manganese | About 0.3 mg |
| Iron | About 1-1.5 mg |
| Vitamin B6 | About 0.2 mg |
Benefits of Dates
- Excellent source of energy: Contains a high percentage of natural sugars that provide quick energy to the body.
- Rich in fiber: Promotes digestive health, helps regulate bowel movements, and prevents constipation.
- Good source of potassium: Important for heart, nerve, and muscle functions and helps regulate blood pressure.
- Contains magnesium: Contributes to nerve and muscle functions and regulates blood sugar and blood pressure levels.
- Source of iron: Helps in the formation of red blood cells and prevents iron deficiency anemia.
- Contains antioxidants: Such as flavonoids, carotenoids, and phenolic acids that protect cells from damage.
- May improve bone health: Due to its content of minerals such as magnesium, calcium, and phosphorus.
Disadvantages of Dates (with excessive consumption or in special cases)
- High sugar and calorie content: Excessive consumption of dates may lead to weight gain and high blood sugar levels, especially in diabetic patients. They should be eaten in moderation.
- Digestive problems in some individuals: Eating large quantities of dates may cause bloating and gas in some people due to their high fiber and sugar content.
- Tooth enamel erosion: The sugars present in dates may contribute to tooth decay if good oral hygiene is not maintained.
- Allergies: Allergies to dates are rare, but possible in some individuals.
- Interactions with certain medications: People taking certain medications, such as blood thinners, should consult their doctor before consuming large amounts of dates due to potential interactions with some of their components.
