8 Proven Health Benefits of Dates

by Meenakshi Nagdeve last updated - Medically reviewed by Rachael Link (MS, RD)

Dates, the delectable fruits of the date palm tree, have been cherished in the Middle East for ages. Beyond their cultural significance during Ramadan, these fruits are nutritional powerhouses, packed with natural sugars, fiber, and essential minerals like iron. Their myriad health benefits range from boosting brain health and aiding digestion to promoting natural labor in expectant mothers. Globally, they’ve found their way into diverse dishes, from smoothies to baked goods. Whether you’re savoring the rich Medjool or the exquisite Ajwa variety, dates offer both flavor and health. Dive into this blog to explore the sweet and nutritious world of dates!

What are Dates?

Dates are the sweet, chewy fruit of the date palm tree (Phoenix dactylifera). Dates have been the staple food of the Middle East for thousands of years. Muslims consider date palms and dates sacred, and throughout the religious fasting period of Ramadan, these dried fruits are a common ingredient in the diet. Each date can be about 60 to 70 percent sugar and a high amount of fiber, depending on the variety, which makes it ideal as a healthy energy booster. It is also high in iron and may help in fighting anemia. [1]

Dates are now popular all over the world and are used as a natural sweetener in smoothies, juices, nutrition bars, and baked products like cakes and muffins. You can also buy premium varieties that are stuffed with almonds or peanut butter and specialty products like date molasses, a sweet sticky syrup that can be drizzled on pancakes or porridge.

Nutrition Facts

Dates, medjool
Serving Size :
Water [g]21.32
Energy 277
Energy [kJ]1160
Protein [g]1.81
Total lipid (fat) [g]0.15
Ash [g]1.74
Carbohydrate, by difference [g]74.97
Fiber, total dietary [g]6.7
Sugars, total including NLEA [g]66.47
Sucrose [g]0.53
Glucose (dextrose) [g]33.68
Fructose [g]31.95
Maltose [g]0.3
Calcium, Ca [mg]64
Iron, Fe [mg]0.9
Magnesium, Mg [mg]54
Phosphorus, P [mg]62
Potassium, K [mg]696
Sodium, Na [mg]1
Zinc, Zn [mg]0.44
Copper, Cu [mg]0.36
Manganese, Mn [mg]0.3
Thiamin [mg]0.05
Riboflavin [mg]0.06
Niacin [mg]1.61
Pantothenic acid [mg]0.81
Vitamin B-6 [mg]0.25
Folate, total [µg]15
Folate, food [µg]15
Folate, DFE [µg]15
Choline, total [mg]9.9
Betaine [mg]0.4
Vitamin A, RAE [µg]7
Carotene, beta [µg]89
Vitamin A, IU [IU]149
Lutein + zeaxanthin [µg]23
Vitamin K (phylloquinone) [µg]2.7
Tryptophan [g]0.01
Threonine [g]0.04
Isoleucine [g]0.05
Leucine [g]0.08
Lysine [g]0.05
Methionine [g]0.02
Cystine [g]0.05
Phenylalanine [g]0.05
Tyrosine [g]0.02
Valine [g]0.07
Arginine [g]0.06
Histidine [g]0.03
Alanine [g]0.08
Aspartic acid [g]0.22
Glutamic acid [g]0.27
Glycine [g]0.09
Proline [g]0.11
Serine [g]0.06
Sources include : USDA [2]

Dates Nutrition

According to USDA FoodData Central, dates are a good source of energy, fiber, sugar, and various vitamins and minerals. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium, sulfur, and zinc can be found in them. Apart from the above-mentioned nutrients, they may also contain important vitamins such as thiamin, riboflavin, niacin, vitamin B6, folate, vitamin A, and vitamin K. [3]

A 2008 review published in Critical Reviews in Food Science and Nutrition journal by Cornell researchers Chang Yong Lee and Mohamed Ali Al-Farsi suggests that over 15% of the daily requirement of essential minerals such as copper, potassium, magnesium, and selenium can be fulfilled by consuming 100 grams, or about 4 pitted dates per day. [4]

Health Benefits

Let us look at some of the key health benefits of dates in detail below.

Can Be a Good Source of Energy

Dates are high in natural sugars like glucose, fructose, and sucrose. The high energy present in them can be attributed to this high sugar content. Many people around the world are estimated to eat natural low-fat dates for a quick afternoon snack when they are feeling lethargic or sluggish to help bump up energy levels fast. [5] [6]

Often when you exercise in a gym, outside, or even on a stretching machine at home, you feel exhausted. A study published in the International Journal of Food Sciences and Nutrition suggests that dates rich in essential nutrients may help you regain your energy immediately. [7]

People who follow Islam and observe fasting break their fast by eating them along with water. This also helps avoid overeating food once the fast is over.

Dates in a bowl

Dates are rich in fiber. Photo Credit: Shutterstock

Can Potentially Relieve Constipation

Dates have been traditionally utilized in Tunisian medicine as a remedy for constipation the claims of which were further confirmed by an animal study that tested the effects of dates pulp extract and palm sap on gastrointestinal transit (GIT) activity in healthy adult rats [8]

In a separate study, individuals who ate 7 dates daily for three weeks saw notable improvements in stool frequency and increased bowel movements compared to periods without date consumption.  [9]

Rich in Dietary Fiber

A 2005 study emphasized the high levels of dietary fiber in these dried fruits, particularly the insoluble type. This insoluble fiber in dates not only bulks up the stool but might also alleviate constipation symptoms. [10] [11]

According to a review published in the Journal of Nutrition Reviews, fiber may also aid in the treatment of conditions like gastroesophageal reflux disease (GERD), diverticulitis, and hemorrhoids. [12]

May Help with Cholesterol and Vascular Health

Research by Waseem Rock and colleagues in the Journal of Agricultural and Food Chemistry found that date consumption effectively lowers triglyceride levels and combats oxidative stress, both significant risk factors for heart health and the accumulation of fatty plaque in arteries, known as atherogenesis [13] [14]

A 2021 study highlighted that dates are abundant in polyphenols, especially flavonoids, certain micronutrients, and dietary fiber. These components positively influence vascular health and may help reduce vascular disease in humans.  [15]

Can Potentially Treat Sexual Dysfunction and Infertility

Dates contain compounds like alkaloids, saponins, and flavonoids that may enhance sexual desire and activity in both genders by influencing the central nervous system and boosting dopamine secretion [16]

However more research is required to back this claim.


Health benefits of dates infographic

Each date is about 60 to 70 percent sugar and has a high amount of fiber, which makes it a healthy energy booster.

Can Potentially Aid in Relieving Allergic Rhinitis Symptoms

The study published in Inflammation Research found that date palm immunotherapy was effective at decreasing several markers of inflammation in patients with allergic rhinitis which affects a significant portion of the population in the United States.

Can Prevent Night Blindness

According to an article in the Heart Views journal, dates are rich in carotenoids and Vitamin A , which may help prevent night blindness and preserve healthy vision. However more research on the effect of dates on night blindness is needed to futher confirm this claim.

May Promote Natural Labor

Dates might be a natural way to encourage labor in pregnant women. A 2017 study in the Journal of Obstetrics and Gynecology revealed that among 154 pregnant women who consumed dates, there was no need for labor induction using prostaglandin and oxytocin, and no negative effects were observed on either the mother or child.  [19]

Another study highlighted that consuming 6 dates daily for the last 4 weeks of pregnancy considerably lessened the need for labor induction [20]

Furthermore, in another study pregnant women who ate 70–76 grams of dates daily from their 37th week experienced, on average, fewer hours in active labor compared to those who abstained from dates. [21]

Where to Buy?

Dates are easily available in supermarkets, grocery stores, and online. Make sure you select the type that provides all the benefits you are looking for. Some of the popular varieties include:

How to Eat?

Apart from eating them as is, people consume them in several ways.

  • Mix the paste of the dates with milk and yogurt.
  • Use the date paste as a bread spread as part of a delicious and healthy breakfast.
  • Add date crumbles to your cereal and porridge.
  • Use date sugar, which is the dried variety ground into tiny pieces.

You can also try our delicious recipes with dates:

Word of Caution: Although these dried fruits carry tremendous nutritional value, great care should be taken in their selection because their surface is very sticky, which may attract various impurities.

Finally, keep in mind that dried dates are relatively high in sugar and calories, which may contribute to weight gain and other health issues if consumed in excess. Therefore, it’s best to keep intake in moderation and enjoy it as part of a healthy, balanced diet to maximize the potential health benefits.

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About the Author

Meenakshi Nagdeve, Co-Founder, Organic Facts is a health and wellness enthusiast and is responsible for managing it. She has completed the Nutrition And Healthy Living Cornell Certificate Program, Cornell University, US. She holds a Post Graduate Diploma in Management from IIM Bangalore and B. Tech in Metallurgical Engineering and Materials Science from IIT Bombay. Prior to this, she worked for a few years in IT and Financial services. An ardent follower of naturopathy, she believes in healing with foods. In her free time, she loves to travel and taste different types of teas.

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