Are Medjool Dates Healthy?

Medjool dates provide a concentrated source of energy to keep the body running, fiber, and several vitamins and minerals, making them a healthy choice as a sweet snack. In addition, some of the compounds found in medjool dates are believed to have anti-cancer properties and to boost immune function.

Calories

Medjool dates are a high-calorie food. Just one date contains 66 calories. Given that dates contain a large number of beneficial compounds and micronutrients, however, these calories are not the "empty" calories that are found in some sweets, such as candy or cookies. For those who are watching their weight, medjool dates may be enjoyed in moderation.

Fiber

One medjool date contains 2 g of fiber, fulfilling 8 percent of the daily value. The consumption of a large number of dates on a daily basis, as is common in the Middle East, makes a significant contribution to the fiber requirement. In this region, it is common to consume anywhere from 10 to 30 dates per day. Consumption of dates in this amount confers a healthy dose of fiber, which works to provide satiety and control blood cholesterol.

Vitamins

Dates contain at least six vitamins, including vitamin C, folic acid, and several B vitamins. The vitamin C content is low, but dates also contain thiamine, riboflavin, niacin and vitamin A. The B vitamins are important in terms of energy production and immune functioning, while vitamin A helps to maintain the health of the skin and teeth. Given that some other sweet choices, such as candy or cookies, often have few to no vitamins, dates are a healthier option.

Minerals

At least 15 minerals have been identified in dates, including potassium, iron, magnesium and zinc. In addition, they contain elemental fluorine that protects against tooth decay. Selenium has also been identified in dates, which has anti-cancer properties and plays a role in maintaining the health of the immune system. Dates are also a source of iron, as they do not produce the nausea, headache and anorexia that may result from the use of iron supplements.