Dates fruit how many calories

Their high sugar content may have you wondering whether dates are considered a healthy choice. Dates are definitely sweet, but as a fruit, they also provide beneficial micronutrients and some fiber. You may want to consume dates in moderation, but they are by no means an empty-calorie food.

One date 8g provides 23 calories, 0. Dates are a good source of potassium, magnesium, and iron. The USDA provides the following nutrition information. One date has 6 grams of carbohydrates, the majority of which come from sugar. Furthermore, dates taste so sweet because they have a high fructose content, which is twice as sweet as glucose.

There is just over half a gram of fiber in an average date. The sugar content increases, and fiber decreases, as the fruit ripens. The glycemic index of dates can range between 43 and 55 depending on the variety and level of ripeness. Despite their sweetness, dates are, surprisingly, a low glycemic food.

Dates are not a significant source of fat. Dates supply a minimal amount of protein. Include other protein sources, like lean meats, fish, nuts, seeds, and legumes, to meet your daily requirements.

Also, dates supply six essential B vitamins , including folate and pantothenic acid. Dates also have a high concentration of polyphenols , a type of antioxidant that protects against cellular damage, along with beneficial phytoestrogens. One date 8g provides about 23 calories, most of which comes from carbs. Larger Medjool dates 24g provide Medjool dates are a rich source of carbohydrates. They provide a good amount of potassium, magnesium, and iron as well as many B vitamins, and are naturally low in fat, cholesterol, and sodium.

The micronutrients and plant compounds in dates are associated with several promising health benefits. Dates contain antioxidant and anti-inflammatory properties that are associated with cancer prevention. Upon testing date extract, researchers have found impressive free-radical scavenging ability and antitumoral activity. Dates provide potassium, an essential electrolyte for the cardiovascular system. Potassium has well-established effects on reducing high blood pressure.

Dates are also very low in sodium and provide some fiber. All three of these factors support the consumption of dates for heart health. Dates contain magnesium, which is important in bone formation. Magnesium deficiency is associated with a higher risk of osteoporosis. Obtaining magnesium from food sources rather than from supplements is preferred as it reduces the risk of toxicity. Furthermore, the iron from dates helps supply healthy bone marrow stores. Isoflavones, commonly associated with soy products , are a type of phytoestrogen that helps reduce the unpleasant symptoms of menopause.

When it comes to fruit, dates have the highest concentration of isoflavones. For this reason, dates are being studied for their ability to provide natural relief from menopausal symptoms. Another common variety is the Medjool date. Medjool dates have a similar nutritional content and are often larger than Deglet Noor dates. Dates have a very high sugar content relative to the rest of their nutritional value.

People who are trying to manage their blood sugar, such as those with diabetes , should be mindful of their total sugar intake when consuming dates. According to one study , dates are a low glycemic index food that does not result in significant increases in blood sugar in people with or without diabetes. Dates can be eaten fresh or dried, much like raisins. People can also add them to a variety of sweet or savory dishes. A person can store fresh dates in an airtight container in the refrigerator for many months and even longer in the freezer.

If refrigerated, dried dates will last for about 1 year in an airtight container and many years if frozen. A person should not eat dates that have a sour smell, are very hard, or have crystallized sugar on their surface. These signs can indicate the dates have gone bad. This article looks at 10 of the healthiest cuisines…. Health Conditions Discover Plan Connect. Almost all dates sold in Western countries are dried. Very Nutritious. Share on Pinterest. High in Fiber. Getting enough fiber is important for your overall health.

Summary Dates are high in fiber, which may be beneficial for preventing constipation and controlling blood sugar control. High in Disease-Fighting Antioxidants. Carotenoids: Carotenoids are proven to promote heart health and may also reduce the risk of eye-related disorders, such as macular degeneration 2 , Phenolic acid: Known for its anti-inflammatory properties, phenolic acid may help lower the risk of cancer and heart disease 11 , May Promote Brain Health.

However, human studies are needed to confirm the role of dates in brain health. May Promote Natural Labor. Summary Dates may promote and ease natural labor for pregnant women when consumed during the last few weeks of pregnancy. Excellent Natural Sweetener. Dates are a source of fructose, which is a natural type of sugar found in fruit. Summary Dates are a healthy substitute for white sugar in recipes due to their sweet taste, nutrients, fiber and antioxidants.

Other Potential Health Benefits. Bone health: Dates contain several minerals, including phosphorus, potassium, calcium and magnesium. All of these have been studied for their potential to prevent bone-related conditions like osteoporosis 1 , Blood sugar control: Dates have the potential to help with blood sugar regulation due to their low glycemic index, fiber and antioxidants. Thus, eating them may benefit diabetes management 2. Summary Dates have been claimed to promote bone health and aid in blood sugar control, but these effects have not been studied sufficiently.

Easy to Add to Your Diet. Summary There are many different ways to eat dates. They are commonly eaten plain but can also be incorporated into other popular dishes. Back to Recipes Vegetable soups Healthy soups See more. Back to Recipes Chicken curry Pasta See more. Back to Recipes Smoothies Autumn drinks See more. Back to Recipes Whole foods recipes Healthy dinners See more. Back to Recipes Vegetarian dinners Quick vegetarian See more.

Back to Recipes Vegan storecupboard Vegan baking See more. Back to How to Roast timer Conversion guides. Back to Health Is air-frying healthy? Dairy-free diet Popular diets Healthy meal subscriptions Best vegan protein powders. Home How to Guide The health benefits of dates. What are dates? Claim the offer. Get Offer.