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Dates are naturally sweet and energy-rich. Learn their nutrition facts, calories, health benefits, and best ways to eat dates daily. Introduction Dates, also known as [&hellip,]
What are the Nutritional Facts about Dates?
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Dates are naturally sweet and energy-rich. Learn their nutrition facts, calories, health benefits, and best ways to eat dates daily. Introduction. Dates, also known as khajoor , are a popular dry fruit in India, especially during fasting and festivals. They are naturally sweet, provide instant energy, and are packed with fiber, vitamins, and minerals . Nutritional Facts About Dates (Per 100 grams, dried) Nutrient Amount Calories 277 kcal Carbohydrates 75 g Natural Sugars 66 g Protein 1.8 g Fat 0.2 g Dietary Fiber 6.7 g Potassium 696 mg Magnesium 54 mg Iron 0.9 mg Calcium 64 mg Vitamin B6 0.2 mg. Health Benefits of Dates. 1. Provides Instant Energy. High in natural sugars (glucose, fructose) Good pre-workout or fasting food. 2. Supports Digestive Health. Rich in dietary fiber Helps prevent constipation Supports gut health. 3. Supports Heart Health. High potassium helps control blood pressure Fiber helps reduce cholesterol. 4. Supports Bone Health. Contains calcium and magnesium Helps maintain strong bones. 5. Supports Brain and Nerve Health. Vitamin B6 supports brain function Helps in mood regulation. Are Dates Good for Weight Loss? Dates can be eaten during weight loss in small quantities . Pros: Fiber helps control hunger Healthy natural sweet. Cons: High in calories and sugar. Best portion: 1–2 dates per day. Dates and Diabetes: Are They Safe? Dates have a moderate glycaemic index Can raise blood sugar if eaten in excess Diabetics should limit to 1 small date occasionally. Best Ways to Eat Dates.
With milk (occasionally) 
Chopped in salads 
Healthy desserts 
Stuffed with nuts (small portion) Fresh Dates vs Dry Dates. Type Difference Fresh dates Less sugar, more water Dry dates More calories and sugar. Who Should Be Careful? People with diabetes Those trying to lose weight Avoid overeating dates daily. Conclusion. Dates are a nutrient-rich, natural energy food loaded with fiber, potassium, and antioxidants. When eaten in moderation, dates support energy levels, digestion, heart health, and bone strength . Portion control is key to enjoying dates in a healthy Indian diet. Recent Posts. What are the Nutritional Facts about Venison? What are the Nutritional Facts about Vanilla Icecream? What are the Nutritional Facts about Vodka? What are the Nutritional Facts about Vegetables? What are the Nutritional Facts about Unsalted Butter? Tags. Disclaimer: The information in this website is meant for educational purposes and should not be used as substitute for medical diagnosis or treatment. Please seek your doctor's advice before starting any treatment or if you have any questions related to your health, diet plans, physical fitness or medical condition. © 2026 NutritionFact.in. All rights reserved. what are the nutritional value of dates
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