Understanding the Complete Nutrition of Dates
Dates are among the most nutritionally dense whole foods available. While they are best known for their natural sweetness, a deeper look at their nutritional profile reveals a remarkable concentration of vitamins, minerals, fibre, and protective plant compounds that justify their status as a superfood in the truest sense of the word.
The following data covers Medjool dates — the most popular and widely available premium variety. Values per 100g (approximately 4 to 5 large dates).
Macronutrients per 100g
- Calories: 277 kcal
- Total carbohydrates: 75g
- Dietary fibre: 6.7g (24% of daily recommended intake)
- Total sugars: 66.5g (of which fructose ~36g, glucose ~33g)
- Protein: 1.8g
- Total fat: 0.15g (dates are extremely low in fat)
- Water content: 21.3g
Minerals per 100g
- Potassium: 696mg (20% DRI) — highest of any commonly eaten fruit
- Magnesium: 54mg (13% DRI) — supports muscle function, sleep, and energy
- Calcium: 64mg (6% DRI) — bone health and nerve function
- Iron: 0.9mg (5% DRI) — red blood cell production; higher bioavailability when eaten with vitamin C-rich foods
- Copper: 0.36mg (40% DRI) — collagen synthesis, immune function
- Manganese: 0.30mg (13% DRI) — antioxidant enzyme production
- Phosphorus: 62mg (9% DRI) — bone structure and energy metabolism
- Zinc: 0.44mg (4% DRI) — immune function and wound healing
- Selenium: 3mcg (5% DRI) — thyroid function and antioxidant protection
Vitamins per 100g
- Vitamin B6 (pyridoxine): 0.25mg (15% DRI) — brain health and neurotransmitter production
- Niacin (B3): 1.6mg (10% DRI) — energy metabolism
- Pantothenic acid (B5): 0.81mg (16% DRI) — hormone production and fat metabolism
- Folate (B9): 15mcg (4% DRI) — essential for cell division; important in pregnancy
- Vitamin K: 2.7mcg (2% DRI) — blood clotting and bone metabolism
- Thiamine (B1): 0.05mg (4% DRI) — nerve function and carbohydrate metabolism
- Riboflavin (B2): 0.07mg (5% DRI) — energy production
- Vitamin C: trace amounts
- Vitamin A: trace amounts (primarily as beta-carotene)
Key Protective Compounds
Beyond standard vitamins and minerals, dates contain several bioactive compounds with significant health implications:
- Polyphenols — including ferulic acid, caffeic acid, and protocatechuic acid; potent antioxidants and anti-inflammatory agents
- Carotenoids — lutein and zeaxanthin; support eye health
- Sterols — including beta-sitosterol; may help reduce LDL cholesterol absorption
- Procyanidins — support cardiovascular health and reduce platelet aggregation
Glycemic Index
Medjool dates: GI approximately 46 (low to medium). Despite their high sugar content, the fibre content significantly moderates blood glucose response.
Comparison: Medjool vs Deglet Noor Nutrition
Deglet Noor dates contain slightly more fibre (8g vs 6.7g per 100g) and slightly fewer calories (282 vs 277 kcal), but less magnesium (43mg vs 54mg). The differences are minor — both varieties are excellent nutritional choices.
FAQ
Are dates a good source of iron?
Dates contain non-haem iron (the plant form), which is less readily absorbed than haem iron from meat. However, eating dates with vitamin C-rich foods dramatically increases iron absorption. A date smoothie with orange juice, for example, is a very effective iron-boosting combination.
Do dates contain any protein?
Yes, but in modest amounts — approximately 1.8g per 100g. Dates are not a primary protein source. Pair them with nuts, yoghurt, or seeds to create a nutritionally complete snack.
