nutritional value of date fruit
Posted: 19 May 2026, 21:53
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Article about nutritional value of date fruit:
Here, a nutrition expert explains the health benefits of dates, date nutrition facts, and the nutritional benefits of dates. The Top Health Benefits of Dates, Explained. The wrinkly fruit brings a punch of sweetness — and nutrition — to any snack.
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Here's how to score all their health benefits. As a certified personal trainer who earned a minor in food studies, Megan is well-versed in health, fitness, and wellness topics. She uses her expertise to test products and write about food, exercise, and wellness trends for Shape. Updated on January 26, 2024. In This Article. In This Article. When you hit the supermarket to restock your kitchen with nutrient-packed fruit, you probably unconsciously turn your cart into the produce section, where apples, oranges, and grapes abound. But in doing so, you could be missing out on a fresh fruit hiding out next to the raisins and prunes in the bulk bin aisle: dates. Here, the date nutrition facts you need to know, plus expert-approved ways to add them to your plate. What Are Dates? Though wrinkly, sticky, and chewy like dried fruits, naturally sweet dates are typically sold in their raw, fresh state, says Keri Gans, M.S., R.D.N., C.D.N, a registered dietitian nutritionist. At the grocery store, you’ll often find two types of dates, which have slightly different textures and tastes but similar nutritional values: Medjool, a soft date variety with a high moisture content and a sweeter flavor, and Deglet Noor, a semi-dry date variety that contains very little moisture and has a nutty finish. And with those craveable qualities come a few health perks. AnnaPustynnikova/Getty. Dates Nutrition Facts. For a tiny fruit, dates are teeming with vitamins and minerals, including (but not limited to!) iron, potassium, magnesium, and B vitamins. Plus, each one boasts nearly 2 grams of fiber per serving, meaning they can help promote healthy digestion and bowel movements. These prune-looking fruits are also full of disease-fighting antioxidants, such as flavonoids and phenolic acids — both of which have been shown to reduce inflammation in the body. Here's a quick nutritional profile of one pitted Medjool date (~24 grams), according to the United States Department of Agriculture (USDA): 66.5 calories 0 grams fat 18 grams carbohydrate 1.6 grams fiber 16 grams sugar. Health Benefits of Dates. Dates offer up major sweetness in terms of taste and nutrition benefits. Here are a few healthy highlights of the chewy fruit: Provide Tons of Fiber. The biggest health benefit dates have going for them is their fiber content. In roughly four Medjool dates, you’ll score 6.7 grams of fiber, or a quarter of the USDA recommended daily allowance of 28 grams. Remember, fiber is the part of plant foods that can’t be digested or absorbed, so it helps bulk up your stool and ensure everything passes through your gut smoothly. Plus, research published in the journal Foods suggests that the fiber in dates may help lower cholesterol levels, stabilize blood glucose levels by slowing the absorption of sugar, and boost digestive health. Promote Heart Health. Bananas may be the go-to source of potassium, but they’re not the only fruit that can help you fulfill your daily quota. Munch on four Medjool dates, and you’ll snag 696 milligrams of potassium, about 27 percent of the USDA’s recommended adequate intake of 2,600 milligrams per day. This mineral not only helps your kidneys and heart function properly, but it also plays a key role in regulating blood pressure, according to the National Institutes of Health (NIH). ICYDK, high sodium intake is linked with high blood pressure (when the force of the blood hitting your artery walls is greater than normal). If the pressure stays high over time, it can lead to heart attack, stroke, or heart failure. But luckily, when you consume potassium, your blood vessels widen and you excrete more sodium through your urine, both of which can help lower blood pressure, according to the NIH. Strengthen Bones. Dates may not offer too much of the superstar bone-boosting nutrients — calcium and vitamin D — but they contain manganese and magnesium, which also keep your bones strong and healthy, says Gans. According to the NIH, both of these nutrients play a role in bone formation, and studies have shown that upping magnesium intake can improve bone mineral density, which can minimize your risk of breaking a bone. Still, four Medjool dates provide just 17 percent of the RDA for magnesium and 16 percent of the recommended adequate intake for manganese, so you’ll likely need to add other sources of those nutrients to your diet in order to fulfill those USDA recs. In order to get your fill of magnesium, nosh on pumpkin seeds, chia seeds, or almonds too.
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Article about nutritional value of date fruit:
Here, a nutrition expert explains the health benefits of dates, date nutrition facts, and the nutritional benefits of dates. The Top Health Benefits of Dates, Explained. The wrinkly fruit brings a punch of sweetness — and nutrition — to any snack.
>> ENTER THE SITE <<
Here's how to score all their health benefits. As a certified personal trainer who earned a minor in food studies, Megan is well-versed in health, fitness, and wellness topics. She uses her expertise to test products and write about food, exercise, and wellness trends for Shape. Updated on January 26, 2024. In This Article. In This Article. When you hit the supermarket to restock your kitchen with nutrient-packed fruit, you probably unconsciously turn your cart into the produce section, where apples, oranges, and grapes abound. But in doing so, you could be missing out on a fresh fruit hiding out next to the raisins and prunes in the bulk bin aisle: dates. Here, the date nutrition facts you need to know, plus expert-approved ways to add them to your plate. What Are Dates? Though wrinkly, sticky, and chewy like dried fruits, naturally sweet dates are typically sold in their raw, fresh state, says Keri Gans, M.S., R.D.N., C.D.N, a registered dietitian nutritionist. At the grocery store, you’ll often find two types of dates, which have slightly different textures and tastes but similar nutritional values: Medjool, a soft date variety with a high moisture content and a sweeter flavor, and Deglet Noor, a semi-dry date variety that contains very little moisture and has a nutty finish. And with those craveable qualities come a few health perks. AnnaPustynnikova/Getty. Dates Nutrition Facts. For a tiny fruit, dates are teeming with vitamins and minerals, including (but not limited to!) iron, potassium, magnesium, and B vitamins. Plus, each one boasts nearly 2 grams of fiber per serving, meaning they can help promote healthy digestion and bowel movements. These prune-looking fruits are also full of disease-fighting antioxidants, such as flavonoids and phenolic acids — both of which have been shown to reduce inflammation in the body. Here's a quick nutritional profile of one pitted Medjool date (~24 grams), according to the United States Department of Agriculture (USDA): 66.5 calories 0 grams fat 18 grams carbohydrate 1.6 grams fiber 16 grams sugar. Health Benefits of Dates. Dates offer up major sweetness in terms of taste and nutrition benefits. Here are a few healthy highlights of the chewy fruit: Provide Tons of Fiber. The biggest health benefit dates have going for them is their fiber content. In roughly four Medjool dates, you’ll score 6.7 grams of fiber, or a quarter of the USDA recommended daily allowance of 28 grams. Remember, fiber is the part of plant foods that can’t be digested or absorbed, so it helps bulk up your stool and ensure everything passes through your gut smoothly. Plus, research published in the journal Foods suggests that the fiber in dates may help lower cholesterol levels, stabilize blood glucose levels by slowing the absorption of sugar, and boost digestive health. Promote Heart Health. Bananas may be the go-to source of potassium, but they’re not the only fruit that can help you fulfill your daily quota. Munch on four Medjool dates, and you’ll snag 696 milligrams of potassium, about 27 percent of the USDA’s recommended adequate intake of 2,600 milligrams per day. This mineral not only helps your kidneys and heart function properly, but it also plays a key role in regulating blood pressure, according to the National Institutes of Health (NIH). ICYDK, high sodium intake is linked with high blood pressure (when the force of the blood hitting your artery walls is greater than normal). If the pressure stays high over time, it can lead to heart attack, stroke, or heart failure. But luckily, when you consume potassium, your blood vessels widen and you excrete more sodium through your urine, both of which can help lower blood pressure, according to the NIH. Strengthen Bones. Dates may not offer too much of the superstar bone-boosting nutrients — calcium and vitamin D — but they contain manganese and magnesium, which also keep your bones strong and healthy, says Gans. According to the NIH, both of these nutrients play a role in bone formation, and studies have shown that upping magnesium intake can improve bone mineral density, which can minimize your risk of breaking a bone. Still, four Medjool dates provide just 17 percent of the RDA for magnesium and 16 percent of the recommended adequate intake for manganese, so you’ll likely need to add other sources of those nutrients to your diet in order to fulfill those USDA recs. In order to get your fill of magnesium, nosh on pumpkin seeds, chia seeds, or almonds too.
dates nutritional content
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ajwa dates nutrition value