What Is the Nutritional Value of Dates?

Dates, the fruit of the date palm, pack a powerful nutritional punch. They are rich in natural fibers, low in sodium, offer an abundance of nutrients and contain more potassium than an orange or a banana per ounce. People of the Middle East have consumed dates for centuries as part of their healthy diet. This fruit can satisfy a sweet tooth and contains almost zero fat and no cholesterol. Dates are helpful to people suffering with anemia, constipation and fatigue.

Fiber

• Most Americans do not get enough fiber in their diets. A 1/4 cup of dates, which is considered 1 serving of fruit, has approximately 4 grams of fiber.

Calories

• Dates are generally considered a low-calorie food. Dried dates contain more calories than fresh dates. A 4 oz. serving of dried dates is 250 calories, while the same serving of fresh dates contains 100 calories.

Energy

• Dates are packed with carbohydrates and are an excellent source of energy. In fact, when milk and dates are boiled together, it creates an easily digested, invigorating drink sometimes suggested during times of convalescence.

Laxative

• Dates act as natural laxatives and can be an easy remedy for constipation. Soak six dates in hot water and drink when cool.

Nutrients and Vitamins

• Dates are filled with a variety of nutrients such as oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium. The fruit also boasts a variety of vitamins including Vitamin A1, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, and 20 different kinds of amino acids, which aid in the digestive process. Unlike many other fruits, dates have virtually no Vitamin C.