Ancient civilizations cultivated the fruit of the date palm tree as long ago as 5000 B.C.E., and the chewy date is still considered a nutritional powerhouse today. Plenty of fiber and potassium are packed into this sweet fruit. Fat and sodium free, dates have a moderate amount of calories -- if you can limit yourself to just a handful.
Dates
Dates originated in the Middle East. While more than 100 varieties of dates grow throughout the world, about 12 kinds are cultivated in the United States, primarily in California. Soft, chewy dates include the Medjool and Khadrawy varieties. Drier dates like Deglet Noor and Zahidi are less sweet.
Calories
One cup of chopped Deglet Noor dates has 147 calories, according to the USDA National Nutrient Database. A single date of this variety contains seven calories. Each large Medjool date has 24 calories. A 1 1/2 ounce serving contains 140 calories. But the sweet taste may lure some people into eating more than this small portion size. Registered dietitian Sheah Rarback recommends lining up the pits as a reminder of how many you have consumed.
Vitamins and Minerals
Dates contain small amounts of vitamin C, vitamin B-1 (thiamine), vitamin B-2 (riboflavin), niacin and vitamin A, according to an article in the "International Journal of Food Science and Nutrition," in which the authors laud the fruit as an "almost ideal food." Dates have at least 15 minerals, and many types are high in potassium. They also contain calcium, copper, iron, magnesium, manganese, phosphorous and zinc. Dates have elemental fluorine that helps protect teeth from decay.
Antioxidants and Other Benefits
Antioxidants in dates protect against damage from free radicals. The three main antioxidants in the fruit are beta-carotene, lutein and zeaxanthin. They are also high in antioxidant polyphenol. Tannins in dates protect against inflammation and infection. Dates are packed with fiber as well, with a a quarter cup containing 12 percent of the fiber needed each day.
References
- Miami Herald; Dates a Nutritional Powerhouse; Sheah Rarback, R.D.; April 2011
- Fruits and Veggies: More Matters: Dates, Nutrition, Selection, Storage
- "International Journal of Food Science and Nutrition"; The Fruit of the Date Palm: Its Possible Use as the Best Food for the Future?; W. Al-Shahib, et al.; July 2003
- USDA National Nutrient Database
- NPR; A Date to Remember; Susan Russo; October 2007
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