Dates are a chewy natural treat that rank among the sweetest of fruits. Most dates sold in the United States are grown in California, and the firm, semi-soft Deglet Noor variety is the most abundant, followed by the larger Medjool date. Choose dates that are plump, glossy and only mildly wrinkled, and avoid those that are overly hard or have sugar crystals on their skin. Pitted dates contain the same nutrition as those with pits because the pit is not eaten.
Macronutrients
Dates are a concentrated source of energy -- 70 percent of their weight comes from sugar and they don't contain much moisture, even when fresh. One 3-ounce serving of dates has approximately 300 calories, 75 grams of carbohydrates, 2 grams of protein and less than 1 gram of fat. Most of the carbohydrate in dates is in the form of sugar. One serving of dates provides 14 percent of the total calories for a 2,000-calorie diet.
Fiber
Dates are a good source of fiber, which is essential for good health. Fiber provides you with important health benefits even though your body doesn't absorb it. Fiber reduces your risk for type 2 diabetes and heart disease, and it keeps your digestive tract healthy by helping to prevent constipation, diverticulitis and hemorrhoids. Women should aim for about 25 grams of fiber per day and men should aim for about 38 grams, according to MayoClinic.com. One 3-ounce serving of dates contains approximately 7.5 grams of fiber.
Potassium
Dates are a rich source of potassium; one 3-ounce serving contains approximately 680 milligrams of the mineral, or 20 percent of the daily value for a 2,000 calorie diet. Potassium is an electrolyte that works along with sodium and other minerals to regulate your fluid balance, nerve transmission, muscle contractions and heart rhythm. Potassium also lowers both systolic and diastolic blood pressure. Evidence shows this effect is greatest in those who have high blood pressure that are sensitive to salt, according to study results published on the website of the International Food Information Council Foundation in 2011.
Other Nutrients
Dates are a good source of vitamin B-6; one 3-ounce serving contains about 10 percent of the daily value of this vitamin, which is necessary for protein metabolism and the formation of new red blood cells. Depending on the variety, dates provide you with approximately 10 to 18 percent of the daily value of copper, a component of many enzymes and of hemoglobin, a protein that enables your red blood cells to carry oxygen. Unlike many other fruits, dates are not a source of vitamin C.
Glycemic Index
Dates have a high glycemic index -- a measurement of how your blood sugar responds to a food compared with pure glucose -- by virtue of their energy concentration and sugar content. Dates have a glycemic index of 103, even higher than that of glucose, which measures 100. A normal portion of dates also has a high glycemic load due to their energy density. When you eat foods with a high in glycemic index and high glycemic load, your blood sugar and insulin levels spike and then plummet. Over time, this effect may increase your risk for diabetes and other chronic diseases so eat dates in moderation.
References
- HealthAliciousNess,com: Dates, Deglet Noor/Dates Medjool
- "Harvard Health Letter"; Carbohydrates and Health: Not that Simple…or that Complex; December 2002
- WholeHealthMD.com: Food: Dates
- MayoClinic.com; Daily Fiber: Essential for a Healthy Diet; November 19, 2009
- Food Insight; Fact Sheet: Potassium and Heart Health; May 10, 2011
- College of the Canyons; From A to Zinc; Sheri Barke, M.P.H., R.D., C.S.S.D
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