13 Amazing Benefits of Dates

The benefits of dates include relief from constipation, intestinal disorders, heart problems, anemia, sexual dysfunctions, diarrhea, abdominal cancer, and many other conditions. Dates are also good for gaining weight. They are rich in several vitamins, minerals and fiber too. These delicious fruits contain oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium which are all beneficial for health. Some health specialists have said that eating one day per day is necessary for a balanced and healthy diet.

The massive health benefits of dates have made them one of the best ingredients for muscle development. People consume them in several ways, such as mixing the paste of the dates with milk, yogurt or with bread or butter to make them even more delicious. The paste is beneficial for both adults and children, especially during a time of recovery from injury or illness.

According to a modern medical survey, it is now accepted that dates are useful in preventing abdominal cancer. Muslims break their fast by eating them and water according to their cultural traditions. This also helps avoid overeating of food once the fast is over. When the body begins to absorb the high nutritional value of the dates, feelings of hunger are pacified. Also, the nervous system can get a lot of help from consuming dates, since they have significant amounts of potassium.

Dates are one of the best sweet and versatile foods that can regulate the digestive process. It can significantly boost energy levels in people within half an hour of consuming it. The American Cancer Society recommends an intake of 20-35 grams of dietary fiber per day, which can be supplied through dates. It is also said that taking one date per a day will help you to maintain your eye health all your life. They are commonly known to be quite effective in guarding against the problem of night blindness.

Nutritional Value of Dates

Dates are a good source of various vitamins and minerals. Its also a good source of energy, sugar and fiber. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc can be found in them. They also contain vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.

Health Benefits of Dates

Constipation: Dates are often categorized as a laxative food. This is why they are so frequently eaten by people suffering from constipation. In order to achieve the desired laxative effect of dates, you should soak some of them in water over night, then consume it in the morning when it becomes like a syrup, to get the most optimal results. They have high levels of soluble fiber, which is essential in promoting healthy bowel movements and the comfortable passage of food through the intestinal tract, which can relieve symptoms of constipation.

Bone Health and Strength: The significant amounts of minerals found in dates make it a super food for strengthening bones and fighting off painful and debilitating diseases like osteoporosis. Date contains selenium, manganese, copper, and magnesium, all of which are integral to healthy bone development and strength, particularly as people begin to age and their bones gradually weaken. So eat your dates and give a boost to your bones!

Dates2Intestinal Disorders: The nicotine content in dates is thought to be beneficial for curing many kinds of intestinal disorders. Continuous intake helps to inhibit growth of the pathological organisms and thus, they help stimulate the growth of friendly bacteria in the intestines. In terms of digestive issues, they contain insoluble and soluble fibers, as well as many beneficial amino acids which can stimulate the digestion of food and make it more efficient, meaning that more nutrients will be absorbed by the digestive tract and enter your body for proper usage.

Anemia: Dates have a high mineral content, which is beneficial for many different health conditions, but their impressive levels of iron make them a perfect dietary supplement for people suffering from anemia. The high level of iron balances out the inherent lack of iron in anemic patients, increasing energy and strength, while decreasing feelings of fatigue and sluggishness.

Allergies: One of the most interesting facets of dates is the presence of organic sulfur in them. This is not a very common element to find in foods, but it does have a worthwhile amount of health benefits, including the reduction of allergic reactions and seasonal allergies. According to a study done in 2002, organic sulfur compounds can have a positive impact on the amount of suffering people experience from SAR (Seasonal Allergic Rhinitis), which affects approximately 23 million people in the United States alone. They are a great way to somewhat stem the effects of those seasonal allergies through its contributions of sulfur to the diet.

Weight Gain: Dates should be included as a part of a healthy diet. They consist of sugar, proteins and many essential vitamins. If dates are consumed with cucumber paste, you can keep your weight at a normal, balanced level, rather than over-slimming. One kilogram of dates contains almost 3,000 calories, and the calories in them are sufficient to meet the daily requirements for a human body. Of course, you should not eat just dates throughout the day. If you are thin and slim and want to increase your weight, or if you are trying to build your muscles to impress some girl, or you have become weak due to a serious medical problem – you need to eat dates!

Energy Booster: Dates are high in natural sugars like glucose, fructose, and sucrose. Therefore, they are the perfect snack for an immediate burst of energy. Many people around the world use dates for a quick afternoon snack when they are feeling lethargic or sluggish. Often when you exercise in a gym, outside or even on a stretching machine at home, you feel exhausted, chewing few dates at such times helps you regain your energy immediately.

Nervous System Health: The vitamins present in dates make it an ideal boost to nervous system health and functionality. Potassium is one of the prime ingredients in promoting a healthy and responsive nervous system, and it also improves the speed and alertness of brain activity. Therefore, they are a wonderful food source for people as they begin to age and their nervous system becomes sluggish or unsupported, as well as for people who want to keep their mind sharp.

Healthy Heart: Dates are quite helpful in keeping your heart healthy. When they are soaked for the night, crushed in the morning and then consumed, they have been shown to have a positive effect on weak hearts. They are also a rich source of potassium, which studies have shown to reduce the risk of stroke and other heart related diseases. Furthermore, they are suggested as a healthy and delicious way to reduce the levels of LDL cholesterol in the body, which is a major contributing factor of heart attacks, heart disease, and stroke. Therefore, when taken twice a week, dates can seriously improve the overall health of the heart.

Sexual Weakness: Studies have shown that dates are even beneficial for increasing sexual stamina. Soak a handful of dates in fresh goat’s milk over night, then grind them in the same milk with a mixture of cardamom powder and honey. This mixture becomes a very useful tonic for increasing sexual endurance and reducing sterility caused by various sexual disorders. The science behind this phenomenon is largely due to traditional usage which stimulated formal research. In 2006, Bahmanpour studied the effects of date palms and their oil on sexual functioning and found that the high levels of estradiol and flavonoid components of dates are what increase sperm count and motility, as well as promoting increased testes size and weight. So, if you are looking for a masculine boost, eat some dates, because they are a great natural aphrodisiac!

DatesNight Blindness: The benefits of dates are extensive, and are commonly employed to fight off various conditions affecting the ear, nose, and throat. When the leaves of the date palm are ground into a paste and rubbed on and around the eyes, or when dates are ingested orally, it has been shown to reduce the frequency of night blindness, and this solution is commonly used in rural areas where dates grow as an alternative medicine.

Intoxication: Dates are commonly used as a remedy for alcoholic intoxication. They provide quick relief and have a sobering effect in case you feel as though have consumed an uncomfortable amount of alcohol. They can also be used the following morning to prevent severe hangovers. Again, they should be rubbed and soaked overnight for the best results.

Diarrhea: Ripe dates contain potassium, which is known as an effective way of controlling diarrhea. They are also easy to digest, which further helps alleviate the unpredictable nature of chronic diarrhea. The soluble fiber in them can also help relieve diarrhea, by providing bulk to the bowel movements and promoting normal, healthy functioning of the excretory system.

Abdominal Cancer: Research has pointed towards dates being a legitimate way to reduce the risk and impact of abdominal cancer. They work as a useful tonic for all age groups, and in some cases, they work better than traditional medicines, and are natural, so they don’t have any negative side effects on the human body. They can be quickly and easily digested for a quick boost of energy.

Although dates carry tremendous nutritional values, great care should be taken in their selection because their surface is very sticky, which often attracts various impurities. Therefore, you should only consume the ones that are processed and packaged properly. Also, make sure to wash them thoroughly before you eat them, as this will help remove the impurities present on the surface.

  1. http://www.sciencedirect.com/science/article/pii/S0963996910002243
  2. http://www.familynutritiononline.com/Health%20Articles/health_benefits_of_dates.htm
  3. http://ndb.nal.usda.gov/ndb/foods/show/2498?fg=&man=&lfacet=&format=Abridged&count=&max=25&offset=&sort=&qlookup=dates
  4. http://pubs.acs.org/doi/abs/10.1021/jf050578y
  5. http://www.tandfonline.com/doi/abs/10.1080/10408390701724264?journalCode=bfsn20#tabModule
  6. http://archive.ispub.com/journal/the-internet-journal-of-pharmacology/volume-7-number-1/phoenix-dactylifera-an-update-of-its-indegenous-uses-phytochemistry-and-pharmacology.html#sthash.oThrRvDK.dpbs
  7. http://www.reboundhealth.com/cms/images/pdf/MSM/msm%20all%20pmid%20link%20id%2015411.pdf
  8. http://informahealthcare.com/doi/abs/10.1080/09637480120091982?journalCode=ijf
  9. http://www.ncbi.nlm.nih.gov/pubmed/12850886
  10. https://nearfox.com/best-stretching-machine-reviews/
  11. http://www.sid.ir/En/VEWSSID/J_pdf/85120060407.pdf
  12. http://www.sciencedirect.com/science/article/pii/S0308814608006559

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Wow, I am not sure I can contribute much to the fructose - glucose debate here - or would even like to. It begin to read more bitter than sweet
But if you want to have none of these (fructose - glucose) and still have dates ..... try their seeds 🙂

Apparently date seeds contain antioxidants which are not present in the fruit itself. As I recently began to find out many seeds are in some cases healthier then their fruits (well some aspects of them anyway).

In the case of dates they even produce coffee like beverage from their seeds just search on google for "date seed coffee".
Anyway, thank you for the informative article about one of my favorite fruits.


Glucose is fine in smal quantities. It's even necessary for body, but You can also get it from starch. Fructose is useless for us. We can't even fully digest it.
I eat various of seeds in my diet, because they are usually very rich in nutrition, antioxidants and other good substances. Although You must watch out to the phytates content because they're antinutritious substances found in almost every seeds. Phytates are safe too eat and do not cause any harm to the body (they have even antioxidant properties) but can "rob" body from some portion of nutrients. There are several ways to treat them to nulify their unwanted properties.


Yeah, loads of fructose... Dates are pointless food without any real nutritional value. Funny that few alleged "benefits" of eating dates are opposite. It WILL cause intestinal disorders and diarrhea in case of people with IBS and SIBO, so watch out. Other benefits might be achieved easilly from other foods with better results i.e.night blindness is caused by shortages of vitamin A and E, so You only need to eat 1/2 medium carrot a day and You're done with vitamin A. As for vitamin E, there's load of it in wheat germ oil - just a tablespoon of raw wheat germ oil a day, and that's it - over 100% of vitamin E.

Radiant or shining

HI. Can you please tell us what authority you have to make such counter claims against a well established website?.


My every longer answer is waiting to be approved by Organic Facts staff. They are probably hypocrites, because They refuse to publish it. So for now:
Hold on, this is waiting to be approved by Organic Facts.

ps. I put there about 50 research about fructose and it's harmful efects on body and it's only fraction of research available.


Science? I wrote long answer here in comments but it was not approved so... I can prove everything, but if the site is censored it's pointless.
So You're implying that "well established website" is vaild argument that they can't be wrong? What a pity quasi-argument... I know more established websites that says what I said. And provide some real research to prove it.


Sorry. Modern medicine has screwed your mind. If you eat dates like nachos then you will have problems. Eating one or two daily helps like any other dry fruit.Stop bashing dates for no reasons.


Tell why eat dried fruits when You can eat fresh? There are no single benefits of eating dried fruits. Everything thats good in fruits is in their fresh forms - bioflavonoids, terpens, enzymes and other volatile substances. Fiber? Why not eat vegetables? They are full of fiber and don't have so much sugar. If it comes to sugar, the best are complex carbohydrates like starch i.e. in oats.
There are reason for me to bashing dates - they are very unhealthy. They contain about 33% of fructose. Pure sugar contains 40-50% of fructose co it's very close. If You like eating pure sugar then it's Your choice.


What would you advise to eat then? I had some Last week it is delicious


It depends what You're looking for to achieve... It might taste "delicious", because it contains lot of fructose which is [from what i recall] up to 10 times more sweet then glucuse and stimulate the same receptors in brain that drugs like cocaine, morphine and others do... It's just proven that fructose cause addiction in the same way, and are harmfull in many ways too.


Pardon, it sounds like you read some articles opposed to fructose and they resignated strongly with you, unfortunately this black and white thinking that fructose is "bad" will not apply to everyone. This article is providing the health benefits of dates Not promoting dates. Everyone should do their own research. So, in a way you are bringing to light the topic of fructose and it's possible negative outcomes for Some-Bodies but because of your angered altruistic approach your message will not be received with open ears/eyes/minds due to yours coming off as closed.


Yes, this will apply to everyone, because no human can fully digest fructose and this fact determind how it destroy healthy bacterial flora in long way. There are no "possible negative outcomes" - there are surely negative outcomes for everyone. You all should have Your own brains so it's up to You how You use that knowledge. I cannot force You to start thinking... There are literally thousands of research about that topic. Little effort is needed from You, that's all. I tried to put the links to research here on comments but unfortunately there were not approved by administration... So I gave up on this site...


You quoted often that your article was not allowed. I doubt that because comments come from third party app without any moderation.


Just as a side not, carrots contain fructose as well. Not all veggies are free of sugar


"Just as a side not, carrots contain fructose as well. Not all veggies are free of sugar"
Yeah, I know. But 550mg in 100g of carrots is whole lot different then almost 33000mg in 100g of dates (its 33% of whole thing!! it's not so far from pure sucrose). I can live with 0,55% of fructose in carrots - my body can handle it, but 33% fructose in dried dates is too much, and not worth dubious health effect of eating dates. I mean, why don't consume fiber from mentioned above carrots or lets say, oats? There are so many better choices that i can't see any real benefits of eating dried dates and adverse effect will surely outshine it.


We all evolved a little different based on what our ancestors had access to and I can agree some people do not tolerate fructose as effective as others. So you are telling me no one should eat fruit??


I can agree that an Abundance (more than Te body can use to convert to glucose for immediate use and glycogen for storage) can feed bacteria of the gut; Bacteria we all have. Then resulting in bacterial overgrowth and resulting byproducts that cause "leaky gut." That doesn't deem fructose unnecessary for Everyone. And yes, moderate.


Well, I am using my brain and my chemistry background. I have heard quoted, we should not express convictions unless we can argue the other side Better than our opponate. The fructose it send you have read about is that of human made sugars, not that from fruit and nature. Even though it is hard to eat enough natural sugars to cause real problem (aside from say a diabetic for example), fructose Can have negative effects on our body...just as anything not taken in in moderation (except for some individuals who Can Not process fructose in a beneficial manner). Everyone has different genes and one diet will not work for everyone else. Please do further research on chemistry and biology maybe instead of just believing black one white a group of articles that have yet to be challenged. "Every mans arguement sounds convincing until you Hear the other side."


"Human made sugars"? Sugar is sugar, it's the same substance either in fruit of "human made ones". Fructose has no any role in our body, no human can fully digest fructose. It's partially convert to glucose but the rest is causing havoc in our guts. We do not need fructose to function properly. In fact fructose cause many dysfunction. It's not the cause of "taking in moderation". It doesn't matter what quantity of fructose we are eating it's still has no beneficial effects and can cause only adverse effect. Why eat fructose if we need only glucose as a main sugar in our blood? I've done enough research and it's clear for me. If You do not want to hear, then ok. I guess it's pointless effort then.


yes, "human made sugar." Tell me, where can I find high fructose syrup in nature? Or sucrulose? Could it be more that the molecular modification of fructose is giving it a bad wrap? 😉


But sugar is sugar. There are no difference between fructose in high fructose syrup and fructose in dates beside concentration. It just mean You eat more fructose in high fructose syrup then fructose in dates in the same portion of product. That's it. Beside it - it's the same thing. Human just made extracts out of it. Dried dates are also kind of extract because they're dehydrated making fructose content much more higher then in natural, whole fruits. So I treat dried dates as the same "human modified product" as high fructose syrup. Natural whole fruits have 80-90% of water content. This is obviously not applied to dried fruits, because we actually made it very similar to those "human made sugars". I don't have any problems with whole fresh fruits. But dried fruits are more like sugar with fiber. They don't have neither enzymatic activity of fresh fruits nor nearly any other properties of it.


@disqus_ud9YWkRvKs:disqus So you are the reason why we have High Fructose Corn sryup on all our foods. You are bashing dates and I can clearly see that. So dates are used for hemmorides and fatigue issues. Why do you think it helps if dates is pure sugar and useless? Again dates has been used for centuries in middle east and countries like India & China.

As @adriennevasquez:disqus pointed out, the way humans process foods depends on regions and their genes. Some cannot tolerate meat, some spice levels and some cannot tolerate rice or any specific foods in higher quantities.Hence generalization doesn't help in this case.


I'm not the reason we have high fructose corn syrup, because I don't eat any food with added sugar or high content of simple sugars. My main source of carbohydrates are foods with natural occuring starch and chosen type of fiber. I'll not touch any product with added simple sugars and especially high in fructose because it's the most unhealthy sugar out there. If I exercise hard then even glucose is fine as it will fast replenish my muscle glycogen, but any other sugar is not necessary if I am doing carb-loading with starch before hard physical activity...


Did You heard about placebo effect? Do You have any valid argument except dissing my person? I neither eat products with high fructose corn syrup nor recommend it to anyone.


Yeah this site loves to load up all these fancy claims about everything with no factual references. Linked reference here to the american cancer society suggests eating dates due to fiber because diets higher in fiber have a reduced cancer risk...thats it.

Dates are a good source of potassium, which is why i eat them, mainly because im sick of bananas and their peels sitting in my garbage stinking daily. Taste good too...but reality is they are dried fruits and have a high sugar content. Eat a couple a day for the mineral content, fiber, and because they taste good...and dont buy into the claims here. On this site everything is a wonder and miracle cure for everything......just about everything listed as far as health claims is almost entirely based on lore and provides zero scientific resources to back up the claims.


And most of the things here are not dried. Try to dehydrate them an You'll have insane amount of potassium.
So where's dried dates? 2% of potassium with loads of simple sugars (50% of them beeing most unhealthy one - fructose) in one tablespoon? You call it rich source of potassium?


100g of lotus root is 16% of daily potassium. 17g of total carbs with 5g of fiber. 74 kcal.


10g of spinach powder is 16,5% of daily potassium. 3,9g of total carbs and 25 kcal.


100g of bamboo shoots is 15% of daily potassium. 5.2g of total carbs, 2.2g of fiber and 3g of simple carbs. 27 kcal.


180g of herring is 22% of daily potassium. 0g of total carbs and 30g of proteins. 360 kcal due to large amount of healthy omega fats.


100g of clams is 18% of daily potassium. Only 5.1g of total carbs. 148 kcal.


100g of red cabbage is 7% of daily potassium. 7.4 of total carbs, 2.1 of fiber and 3.8g of simple carbs. 31 kcal.


28g of deffated milk powder is 14% of daily potassium. 14,6g of total carbs, most of them is lactose. 100 kcal.


10g of sisymbrium sp. seeds is 6% of daily potassium. It's 5.8g of total carbs and 32 kcal.


15g (one piece) of dried bananas is 6,5% of daily potassium. 13g of total carbs 1g of fiber and 3g of simple carbs. 52 kcal.


10g of dried carrot is 7% of daily potassium. 8g of total carbs, 2,4 of fiber and 3,9 of simple carbs. 34 kcal.


10g of Mitsuishi-Konbu, Arame, Aosa, Tengusa and Ego-Nori have about 9% of daily potassium. 4-6g of total carbs. About 14 kcal.


10g of baobab powder is about 10% of daily potassium. 3.9g of total carbs and 25 kcal.


100g of raw papayas is about 7% of daily potassium. 9,8g of total carbs, 1.8g of fiber and 5.9g of simple carbs. 39 kcal.


100g of brussels sprouts is about 11% of daily potassium. 9g of total carbs, 3.8g of fiber and 2,2g of simple carbs. 43 kcal.


28g of breadnuttree seeds is about 10% of daily potassium. 13g of total carbs and 60 kcal.


10g of Matsumo is about 11% of daily potassium. 4g of total carbs and 16 kcal.


10g of Hosome-Konbu is about 11,5% of potassium. 6g of total carbs and 15 kcal.


100g (one small) banana is 10% of potassium. 23g of total carbs and 12g of simple carbs. 89 kcal


6g (1 strip) of dried kanpyo is 3% of daily potassium (still more then dates). It's 4g of total carbs and only 16 kcal


17g (1 pepper) of died ancho pepper is 12% of daily potassium. 8,7g of total carbs. 3,7g of fiber. 48 kcal.


14g of celery flakes is 12,5% of potassium. 9g of total carbs, 3,9g of fiber and 5g of simple carbs. 89 kcal.


10g of Hijiki is about 12,5% of daily potassium. 5,6g of total carbs. 14 kcal.


20g of konjac powder is about 13% of potassium. 35 kcal.


10g of Iwa-Nori is about 13% of daily potassium. 4g of total carbs and about 15 kcal.


240g of orange juice is about 14% of potassium. 26g of total carbs and 20g of simple carbs. 112 kcal. And it's quite "low sugar" type of juice. That's why most of juices are unhealthy.


100g of Parsnips is about 11% of daily potassium. 18g of total carbs, 4.9g of fiber and 4.8g of simple carbs. 75 kcal.


5g (about teaspoon) of low sodium baking soda is about 14% of daily potassium 🙂 2,3g total carbs and 5 kcal


20g (2 tablespoon) of hemp seeds is about 14% of daily potassium. 1g of total carbs. 115 kcal because of high content of healthy omega 3 fats.


even 25g (about tablespoon) of potato flour is about 7% of daily potassium. Its about 20g of total carbs which are mainly starch. 90 kcal.


100g of Celeriac is about 9% of potassium. 9g of total carbs, 1,8g of fiber and 1,6g of simple carbs. 42 kcal.


10g of kelp is about 15% of daily potassium. 5,8g of total carbs. 14 kcal.


100g of zucchini is about 7% of daily potassium. 3,3g of total carbs and 1,7g of simple sugars. 1g of fiber. 16 kcal !!!


10g of Rishiri-Konbu is about 15% of potassium. 5,6g of total carbs. 14 kcal.


400g of plain yogurt (whole milk) is about 15% of potassium. 18g of total carbs which are mainly byproducts of lactose. About 240 kcal.


10g (tablespoon) of Gagome-Konbu is about 16% of daily potassium. 6g of total carbs. 14 kcal. Like all sea lettuces it's rich in iodine.


240g (glass) of coconut water is about 17% of daily potassium. 9g of total carbs and 6g of simple carbs (by simple carbs I mean also disaccharides like sucrose). 46 kcal


100g of Yautia (tannier) is about 17% of daily potassium. 24g of total carbs and 98 kcal. Since its vegetable it has quite much of fiber and only small amount of fructose (which is more common to fruits).


100g of palm hearts is about 52% of daily potassium. 26g of total carbs and 17g of simple carbs. 115 kcal.


10g (about tablespoon) of Ma-Konbu is about 17% of potassium. 6g of total carbs. 15 kcal.


100g of rutabagas is about 10% of daily potassium. 8g of total carbs, 2,5g of fiber and 5,6g of simple carbs. 36 kcal.


20g (about 2 tablespoon) of hemp protein is about 19% of daily potassium. Only 1,6g of total carbs, and 1/3 of it is fiber. Lot of complete proteins - 50% so it's nearly 10g in serving. 70 kcal.


240g (about 1 glass) of carrot juice is about 20% of daily potassium. 22g of total carbs, and 9g of simple carbs. 95 kcal. It's still better then dried dates...


100g of avocados is about 14% of daily potassium. It's 8,6g of total carbs and 6,8g of fiber. Only 0,3g of simple sugars. 167 kcal of total energy.


10g (like tablespoon) of Oni-Konbu (kind of sea lettuce) is about 20% of daily potassium. It has 5,5g of total carbs and only 14 kcal.


100g of natto is about 21% of daily potassium. 14,4g of total carbs 5,4g of fiber and 4,9g of simple sugars. 212 kcal in serving.


100g of pumpkin is about 10% of daily potassium. 6,5g of total carbs and only 1,4g of simple carbs. 26 kcal per serving. It's also amazing source of vitamin A.


100g of taro root is about 17% of daily potassium. It's 6,9g of total carbs with lots of fiber and complex carbs (starch). It's 44 kcal.


265g (1/2 of medium head) of cauliflower is about 23% of daily potassium. It's 14g of total carbs, 6,6g of fiber and 6,4g of simple sugars. It's 66 kcal.


Also when it comes to potassium content, the rest of salmon and mackerel family are very good sources.


100g of soybeans is about 51% of daily potassium. Its 30g of total carbs, 9,3g of fiber and only 7g of simple carbs. Its about 445 kcal.


225g (1 fillet) of pacific mackerel is about 26% of potassium. 0g carbs and 45g of proteins. 356 kcal in portion but it has lots of healthy omega 3 fats.


218g (1 fillet) of snapper is about 26% of daily potassium. It has no carbs. It has about 45g of protein. Its about 220 kcal.


1 medium raw plaintain (about 180g) is 26% of daily potassium. It's 57g of total carbs and 4g of fiber. Content of complex carbs depends on how much it aged. Young ones usually have more starch over simple carbs. Its' about 220 kcal.


100g of sun dried tomatoes is about 98% of daily potassium. But let's be more realistic. 28g is about 27% of daily potassium. It's about 15,5g of total carbs, 3,4g of fiber and 10,5g of simple carbs. Still it's 27% of daily potassium vs 2% of daily potassium in dates and the content of simple sugars are nearly the same... and besides dried tomatoes are very nutritous and have lycopene which is powerful antioxidant. It's about 72 kcal. I would choose dried tomates over dates any day.


200g (1/2 fillet) of wild atlantic salmon is about 28% of daily potassium. It's 0g of total carbs. Almost 40g of protein. 280 kcal per serving. Very nutritous.


2 large boiled potatoes (about 300g) is about 28% of daily potassium. It's about 60g of total carbs, 5g of fiber and only 2,6g of simple carbs (again roughly 50% of simple carbs in 10g of dried dates...). Its 260 kcal and very nutritious.


100g of dried oriental radishies is about 100% of daily potassium!!! But lets say we eat about 28g per day, because it's more reasonable amount. It's about 28% of daily potassium. 18g of total carbs and 67 kcal per serving. It has fiber and is low in simple carbs. Also very nutritious.


next, 100g (about 1 glass) of wheat germs is about 25% of daily potassium. It as about 52g of total carbs but fiber is 13g and rest is most complex carbohydrates. It's 360 kcal in portion. They have high protein content though, because its about 20g in portion, and remember that lean meat is about 20g of protein in 100g. Although it's not "complete" protein profile in wheat germs...


next, 100g of Yam is about 23% of daily potassium. It's about 28g of total carbs with 4g of fiber and only 0,5g of simple carbs (it's about 13x less then in 10g of dates...). It's about 117 kcal.


Next are deffated potatoes chips

In 100 g of deffated chips You have about 50% of daily potassium. They have about 67g of total carbs but still about 6g of fiber and only 0,2g of simple carbs... It is rich in nutrition but 470 kcal in portion is high though...


100 g (about 1/2 of glass) white big beans (i don't know how it's exactly named in english) is 51% of daily potassium.
It's about 60g of total carbs but 15g of it is fiber and the rest is mainly complex carbohydrates (only 2g of simple sugars so it's like in less then 10g of dates...). It's about 330 kcal. The good news it's also about 23g of proteins (over 30% of daily protein in 100 g)
I will not write about every kind of beans but they usually have high content of potassium. Ranging from about 30% to 50% of daily potassium in 100 g. Just remember to soak them before cooking because that eliminates FODMAP content which may fermenting in your guts and cause stomach upset...


100 g of dates is about 20% of daily potassium. But who wil eat
that much of dates a day? It's extremely unhealthy to do so.
It's about 75g of carbohydrates in which about 63g is pure simple carbs
like glucose and fructose. Pure fructose content is about 33g. It's
almost like eating pure table sugar.
So let's say one tablespoon is about 10g (I don't know if it's correct, it's my guess), so:

1 tablespoon of dates = 2% RDI of potassium. Is it much? I dare to say it's very little of potassium... It's also 6,5g of simple sugars and about 3,3g of pure fructose. It's about 27 kcal per portion.

but let's compare it to other foods


1 tablespoon of dates = 2% RDI of potassium. Is it much? I dare to say it's very little of potassium... It's also 6,5g of simple sugars and about 3,3g of pure fructose. It's about 27 kcal per portion.

but let's compare it to other foods


ok, i noticed different thing. They have automatic censoring in every
comments where percentage, grams and numbers are... what a lame...


OK, so I'll give it a second shot.
Let's start from dates for comparision.


I noticed only longer comments have "

Hold on, this is waiting to be approved by Organic Facts.

so I'll post shorter in order to be approved without moderation.


There are better sources of potassium, and much more healthy. I wrote them down here in comment, but it was oddly not approved...

Radiant or shining

Can you tell us where you get your facts from as they seem to go against the majority opinion of most reliable sources.


"Majority opinion of most reliable sources"??? So, mainstream "health&care" websites are most reliable sources?
As for nutrition values - check USDA database.
As for science sources i.e. NCBI database (National Center of Biotechnology Information). There are literally thousands of research about fructose...


Researches favoring all the modern medicine so that they can sell their product ? Common Damon.


OK, so what should we trust? Do You deny that dates are made in 33% of fructose? What's Your source of knowlegde? So Your telling manufacturers of dried fruits do not have buisness to sell their products?


@disqus_ud9YWkRvKs:disqus What I am saying is dried fruits is not sold and advertised Coca cola which runs on man made sugars.Supported by people who support research to show why man made is similar to natural sugar. Exactly the way how Climate change is denied and fueled by big guys.

Dates has been passed over time like vegetables or fruits available in the market. Lot of vegetables have sugars hence all have to eaten in moderation. Common man !


There are no co called "man made sugars". There are no "natural" sugars neiter. All sugars ARE the same sugars. Doesn't matter if fructose is from fruits or high fructose corn sypup. It's THE SAME fructose. Plain chemistry - basic level. Sugar are the same macronutrients in food like fats or proteins. Did You heard about artificial or "man made" proteins of fats in food? Think again...
You should just educate Yourself before spreading disinformation throughout internet. Because You are repeating some overheard health myths without proper knowledge to verify it's credibility.
I've never advertised Coca Cola myself. It's good product for cleaning rusted elements not for consuming...


Dates is good, also like Coconut & Cacao has health benefits and healing properties. However they are only effective if the products are 100% natural process, no unhealthy ingredients like Preservatives and Sugar Cane and without artificial or chemical additives when processed!

Mr. Bonifacio B. Espanto

I did experienced internal problem that includes stomach pain, constipation, stomach acidity, bad breath for more than 12 years in my carrier and thanks for this wonderful amazing fruits, I just started eating Aug.11, 2016 five days ago there was a total changes of what I had been experienced for more than a decade, I feel relief and started confident to talk, to walk around, and making friends closer to anyone I can afford to deal with.
This was the best offer to me by GOD realizing the first step of recovering process from abnormal to become normal hopefully perfect pretty soon.
In this connection, DATES FRUIT is being instrumented by VIRTUE OF GOD to heal my dis-balance impunity to become complete recovery.


hye sir, my name is mira. i want to make a permission to take your comment as one of my evidence to my resarch. im a student of economies and now i make a research about dates for one of my course subject. and if you dont mind i want your picture too as an evidence to support your comment. thank you sir in advance 🙂 . i hope you reply me at this email [email protected]


What's up with that dam ad popping up fat lady transorms for her husband wtf that lady is beautiful man nothing wrong with her

Melissa Meacham

I recently purchased some date sugar at a local natural store. Basically, it is ground-up organic dates and that is the only ingredient. I have used it to replace refined white sugar in cookie recipes, muffins and cakes without any other changes to the original recipe. The flavor and sweetness is the same. It is great to know that dates have so many health benefits that bleached white refined sugar does not. I would rather eat something whole and filled with nutrients that "does a body good" than eat something chemically-treated, bleached and refined so much that it lacks any nutritional value at all. Try it!


Actually refined sugar is healthier then grounded dry dates because it has better glucose to fructose ratio. Dry dates will upset Your gut flora in the long run... and many more bad things.


Sorry. Compete BS. Can you explain why"Dry dates will upset Your gut flora in the long run" ? Your entire argument is based out of a manufactured coca cola sugars. You really are getting paid for spreading these kind of information.

Dates have been used as a way to help hemorrhoid for ages. Its actually helps the gut flora and stay out of medication.


It's made in 33% of pure fructose. Humans can't fully digest fructose as it's unfamiliar sugar for our bodies. Large portion of undigested fructose is gets to our lower intestines where it's fermenting by sugar-loving fungus which are natural part of our bacterial flora. The problem is when these fungus overgrowth which will eventually happen on high fructose diet. This is causing dysbiosis in bacterial balance and displacement of "good" bacteria like lactobacillus family which are usually inhabit jejunum. And from that moment we have kind of chain reaction. This is called SIBO - Small Intestinal Bacterial Overgrowth. Dry dates as a food high in fructose can surely contribute to this disease. Dried fruits are just like pure sugar but even more unhealthy as table sugar (sucrose) has less fructose and more glucose. Fructose is obviously more unhealty then glucose as we can fully digest glucose and it will not upset our intestinal bacterial flora. Fructose is linked to development of many diseases like non-alkoholic fatty liver, insulin resistance, diabetes, mental stupor. It's even alter brain genes which may cause many other diseases.


Thank you fora great idea! I will also share this with others.

asif ahmed shaikh

I Really Love Dates over All Foods and Fruits in The World


Fantastic. I have been taking this once a while not knowing it can address some of my health challenges like wanting to gain weight and actually supplying most of the nutrients I have been diagnosed as lacking. Of course I will still eat other things but I'm glad to know I can keep my dates!


I love them ..


I have been addicted to dates and Ate 6 or 7 of them. I've had diarrhea for two days. Anyone else have that issue? Kt


Perhaps you could back to 3 a day. I morning, 1 noon & 1 in the evening? That you can still have them, if it works.


I've not had that problem. And I eat around 12-15 Deglet Nour variety dates every day!

Gizelle Wilkinson

Diarhea is usually a sign that the body is trying to free itself of toxins and as dates have a laxative effect, it probably stimulated the reaction. So count it as a good thing and be careful what you put in your body from now on. A plant-based diet never fails.


Not really... Diarhea might be caused by bacteria activity (usually) i.e. fermentation process that stimulates guts or by eating bacteria contaminated food. Other the most common reason is stress that may causes too fast peristalsis (You know, nervous system is connected directly with intestinal system by the vagus nerve). There migh be parasites in Your guts... or some serious diseases like inflammatory bowel disease or even cancer. So watch out what You advise.


Try to eat it with some yoghurt or Fermented milk" leben"


Yes! If I eat more than one a day.


Strange you have this. I eat around 12-15 everyday!


I hope people will catch on to the healing benefits of dates and other fruits


I live on these things... Literally. Go Vegan!


I eat this after eating delicious meat for lunch


Vegan is cool, but so is vegetarian, especially if you don't absorb nutrients well as it includes more food groups.


Vegan is unhealthy for the reasons you mentioned. Many vegans end up with serious nutritional deficiencies


Vegan or Vegetarian - Its all fine. As long you know what you eat and balance the nutrition levels you are fine. Vega or Veg is not native to the West hence ts seen as a problem.


Daily dates with butter, bunch of plums and 3 pieces of dark chocolates with Tomato Juice ! ^^


I believe dates are high in INSOLUBLE fibre and has only trace amounts of soluble fibre. It's the insoluble fibre that aids in constipation, diverticulitis etc. Soluble fibre helps reduce HDL and is found more in grains.


Dates have really helped me , i used to suffer from terrible wind problems, since i started to consume several pounds of them daily, i have had no trouble since. They also helped to my headaches, when i would feel one coming on i would pop a few dates into my mouth washed down with a gallon of milk , and within half an hour the pain would subside , so thank you.


Hey Peter, That is just insane, to eat several pounds a day ?.... are you serious ?, .... Diabetes is around the corner for you !

Gizelle Wilkinson

Do you consume any other foods. Doesn't sound like there's room for much else. 🙂

Sylvia A Smitherman

Make sure you drink lactose free milk or you surely will get gas from the lactose. That much lactose is enough to double me over in gas pains.


Several pounds of dates, daily? Washed down with a gallon of milk? Wow, Peter, you are a legend.


Legend? No he just weighs 400 pounds


Insane.. Says 3000 calories for just a kilogram, and a gallon of milk? Wind problems... Seems like you would still have that issue.


a gallon of milk? 3 pounds of dates? jesus.


I can only imagine the explosive results of such a combination with a high volume dates with milk. If Peter had terrible wind problems before, the resulting blow out would have wrecked him.


Right? A whole gallon of milk? You didn't die from poisoning?

Angela De los Santos

Well, my situation is the different. My Immune System is Over Active and is the
cause of my Epilepsy. I also have bad memory because of it since it happens on both
sides of my brain. Because of all the medication, constipation is
given. Now, I've been getting allergies in the summer for
the past 2 years. They also said I was allergic to Coffee and Peanuts, which are my favorites and that has never happened. Then I started eating/drinking them again and, no allergies. I gained weight since
they said to eat a slightly heavy meal so the medication doesn't make me so dizzy. Now, my mom want me to eat 1 date per day. I see you can eat it plain, in coffee or milk. But, are there any other ways. TY


Eat dates with walnut or almond. You an take the seed out and put instead the nuts. It tastes delicious. To inhance the test, you may sparkle some cardamom powder. Yum
It is better to eat 7 dates every day.


If you want to eat something that tastes like a dessert, stuff your date with a little organic natural peanut butter...It is heaven in the mouth--sweet and creamy!! Nature's candy. It beats a Reese's peanut butter cup anyday.

Sylvia A Smitherman

Sounds yummy.


That's how I like it. I have a VITAMIX. Every morning I cranck it up with dates, a spoon of spirulina, one of chlorella, one of bee pollen, banana, apple, etc. Mix it with either water or some good juice.


I've been making almost exactly the same smoothie, but I also like to add milled golden flax seed and some fresh ginger and carrots to the mix. I try to pre-chop my dates since my blender isn't really up to the task of taking by on whole dates (minus the pits, of course). It's healthy and delicious!


Hi Angela,

I love putting dates into my smoothie: Try a handful of kale, banana, raspberries, blueberries and some activated almond milk. This smoothie is full of essential nutrients antioxidants and will help regulate your bowels. You can use any combination of the above. Mostly I just have Kale dates and banana smoothie with almond or coconut milk.

Look at investing in a good blender such as the VITAMIX. its pricey, save your money but a worthy investment for life.

You should consult a naturopath or holistic nutritionist for further professional advice to improve your health. I'm a health therapist and generally speaking without knowing your medical history you can improve your health greatly by avoiding all animal milk and dairy foods. Switching to a vegetarian plant based diet with lots of fresh fruit and vegetables will turn your life around. You will need help to do this under the guidance of a health professional to ensure you are getting sufficient nutrients and energy from your diet and in the first few months the vegetarian diet will assist in natural detoxification and your body begins to push out toxic by-products and you may have varying symptoms as your body cleans itself out. You will notice in 3-6-12 months time that you sleep better, have more energy, and feel happier within yourself.

Best of luck with your health and seek professional advice. You may also like to consider attending a detox cleanse facility and anti-parasite treatment to help with your condition.


I love to hear new recipes & juicing combinations
Thx all


I'm sorry to hear that. What's your diet like?


Good luck with your 72 Virgins in heaven ! People are talking about dates and you are talking about Islam perfection. Please dont start that dates are Muslim food

Chemogoh James

This is a very useful medical lesson that you have given me and my family. GOD bless you. Stick to your carrier for, you are healing world. Regard.


Now dont go cray and overeat the dates, they are very rich in a lot of things yes, which means they can also be dangerous in too large quantities! Also, dont just go and read positive and assuring things to justify eating things you love to eat, that in itself is dangerous. You must look at it from a neutral perspective, unbiased. Now, enjoy your dates, Im going nuts on a 1kg package lol! Im quite badly constipated and toxic from my medication, this is the perfect solution, almost a complete one! And sooo darn yummy!!!!!! Cheers!!!


Dates are one of the most popular fruits packed with an impressive list of essential nutrients, vitamins, and minerals that are required for normal growth, development and overall well-being.

Richard Prinicpal

I must get through a couple of 400 gram packets a week, it is a move to take refined sugar out of my diet and to only have natural sugar (like in fruit)


I have never had sugar in my tea, I found the taste of tea good when I was a young lad, however the taste of coffee was a bit bitter, it was suggested when I was younger to put a spoonful of sugar in with the coffee, .. then another spoon, it still did not taste all the good, it turned into a sort of bitter-sweet taste. So I went for another spoon, and was quickly told NO! As the years went on, whenever I visited my grandmother other visiting relatives kept telling me my teeth would drop out. So I tried something I dont think a lot of other people have ever tried, I cut back my sugar for the coffee almost half a spoon each week so after a month or so there is no more sugar need for my coffee. At first the coffee might seem a bit bitter but as the week drags on your taste bugs get used of it, until the start of the next week. For most of my life I absolutely hate sugar in coffee. Dont worry about the missing sugar from your diet via drinking coffee or tea, you need plenty of fruit every day if you want to keep your blood pressure down, that has natural sugar in it.


There are no such things like "natural sugar". Sugar is sugar - the same chemical structure in fruits like in table sugar... Even worse in dried fruits because it's mainly fructose. Where do come from concept of "natural sugars"? Did You ever heard about "natural fats" or "natural proteins"? No, because it's stupid. Sugar is sugar, proteins are proteins and fats are fats...


Eating sugar in a coffe once or twice a day is not that bad. If your coffee is very bitter, it also means youre making it too strong, possibly, or the roast is very dark and as such, bitter.


I eat 1kg dates per week with milk.. Hope that's not too bad


I eat about 1lb a day without milk.


How do you prepare it?


how many dates should we eat daily and at which time to increase sexual stamina...?

Dr Muhammad Musharraf Hussain

November 25, 2014

Dear Sir,

I intend to quote some sentences from the article, Nutritional Benefits of Dates, published in your site Organic Facts in the second edition of my book on Medicine and Pharmacy in the Prophetic Traditions. The book was published in two volumes by International Islamic Publishing House, Riyadh, Saudi Arabia this year. I therefore, want to know the name of the person who posted the information in your site so that I can make appropriate reference to the website. Does the article belong to American Cancer Society?

Please also let me know the publishing details of the article and treat the matter urgent.


The most important about dates: prevent us from heart attack

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