Dates: Nutritional Facts, Health Benefits and Recipes

Dates: Nutritional Facts, Health Benefits and Recipes

Bajaj Finserv Health
November 24, 20225 mins read


Dates are a popular dessert fruit. As per records, it is native to Iraq and an inevitable ingredient of Middle Eastern cuisine. However, before knowing the benefits of dates, let us check out some interesting facts about them. 

Key Takeaways

  • Scientifically, dates are also known as Phoenix Dactylifera
  • Dates are popular in Iraq, the Middle East and North Africa
  • It is eaten fresh as well as dried, but dried is highly preferred in western countries

Dates carry excellent nutritional profiles, rich in vitamins and minerals. If one wishes to stay energetic throughout the day, consume dried dates, which contain high calories and are great energy providers. It is suggested for both men and women. Some of the notable benefits of dates for women include skin smoothness, whereas one of the main benefits of dates for men is that it aids in boosting sexual stamina. The inclusion of dates in our daily diet makes our diet flavourful as well as nutritional. This article will help you to understand nutritional facts and benefits. Remember to check the bonus column, where you can find a few mouth-watering date recipes. 

Nutritional Facts of Dates 

There is no doubt that dates are a healthier dry fruit packed with essential nutrients, protein, vitamins, fibre, and carbs. They take care of overall health and well-being. Refer to the chart below to get a clear idea of the nutrition in dates. Nutritional value of a 100 g of dates:

  • Calories – 277 Kcal 
  • Carbohydrates – 74.97 g 
  • Protein – 1.81 g 
  • Total fat – 0.15 g 
  • Potassium – 696 mg 
  • Dietary Fiber – 6.7 g 
  • Cholesterol – 0 mg 
  • Iron – 0.90 mg 
  • Vitamin B6 – 0.249 mg 
Additional Read: Ayurveda Autumn DietWhat are Benefits of Dates

Health Benefits of Dates 

Let us check how eating dates helps the body function. 

1. Improves Brain Health

The studies suggest eating dates helps lower inflammation and prevent plaque formation in the brain. The accumulation may lead to Alzheimer's disease and even brain death. The inclusion of dates in diet strengthens brain memory and learning ability and reduces anxiety issues.  

2. Regular Bowel Movement

Dates are high in fibre, and including them in the diet completes the body's fibre requirement. Fibre improves digestive health by preventing constipation and promoting regular bowel movement. As per a study conducted on 21 people, regular intake of dates for a week improves bowel movement significantly. It is also beneficial to control blood sugar. The fibre slows digestion, thereby controlling the blood sugar level spike after eating.

3. Regulates Cholesterol

Dates are a source of fibre as well as potassium, and they help to regulate cholesterol and prevent the risk of stroke.

4. Improves Bone Health

The presence of vitamins and minerals protects the body from conditions like osteoporosis and promotes bone health

5. Improves Skin Health

Benefits of Dates include anti-ageing properties. The presence of vitamins C and D promotes skin elasticity and fights against skin issues like rashes and itching 

6. Strong Hair

The dates help to boost oxygen circulation throughout the body, which helps to prevent hair loss and breakage and strengthens thickness.

7. Regulates Blood Pressure

Potassium helps to control blood pressure and promotes heart health. However, excessive potassium may increase kidney complications. Hence, it is good to take a nutritionist's opinion.

8. Fight Against disorders

It is good to recover from illness and injuries. The consumption of dates reduces the risk of night blindness and abdominal cancer

9. Lower alcohol hangover

The syrup of overnight-soaked dates helps to cure alcohol hangovers 

10. Enhance sexual stamina

The presence of amino acids elevates sexual stamina, which helps to boost sexual health [1]

11. Promotes Natural Labor

For women, the benefits of eating dates promote natural labour. Having dates in the last week of pregnancy promotes cervical dilation. It is also believed that the inclusion of dates lowers the need for pressure while delivery and makes the process smooth

12. Promotes Nervous System

The potassium content of dates promotes nerve function and makes cell interaction easy

13. Natural Sweetener

The fruit sugar, fructose, is high in dates. Hence, it is a healthy and safe alternative to white sugar

14. Weight Management

Dates are protein-rich food and low in fat, and beneficial for those who want to lose weight.

15. Fight against anaemia

The inclusion of dates in your daily diet provides daily iron needs. The presence of other vitamins and fibre increases iron absorption and reduces the risk of anaemia. [2]

Dates Recipes 

Dates are either eaten directly or blended with other ingredients. Here are a few recipes to make your diet joyful.

1. Kiwi and Dates Juice 


  • Kiwi – 2 
  • Dates – 2 
  • 1 cup of water


  1. Wash and peel the kiwi and chop the kiwi and dates 
  2. Add chopped ingredients and water into a blender and blend nicely 
  3. Squeeze the juice from the pulp using a sieve 
  4. It is now ready to serve 
  5. The combination of dates and kiwi makes it a healthy drink 

2. Dates Milkshake 


  • Dates – ¼ cup 
  • Sugar – 2 tbsp 
  • Milk – 1 cup 
  • Ice 


  1. Blend the dates and milk in a blender 
  2. Add remaining ingredients and blend at high speed 
  3. It is now ready to serve 
  4. Consumption of dates with milk benefits your skin and eye health 
Benefits of Dates and Delicious Recipes -2

3. Ayurvedic Date recipe 


  • Dates -5 
  • Ghee – 2 tbsp 


  1. Mix 2 tbsp ghee with overnight soaked de-seeded dates 
  2. Dates are also recommended as part of the Ayurveda Autumn Diet 

4. Date's Bites 


  • Dates – 10-15 
  • Chia seeds – 1 tbsp 
  • Unsweetened cocoa powder – 2 tbsp 
  • Dry roasted rolled oats – 1 cup 
  • Unsweetened almond butter – ½ cup 


  1. Make a dough by mixing and blending all ingredients in a blender or food processor 
  2. Shape into small balls and serve 

Dates are a nutritious, healthy and tasty fruit available in all seasons. The inclusion of dates in your diet keeps your body fit and healthy. However, moderate consumption is best. It is also good to take a nutritionist's advice and learn more about the benefits of dates. To get a doctor consultation based on your preference, try Bajaj Finserv Health.  

You can easily connect with health experts from any location via Bajaj Finserv Health App. A healthy diet paves the way to a healthy life!

Dates: Nutritional Facts, Health Benefits and Recipes banner

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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