Dates, similar to raisins, have a shrivelled, brown exterior with provide a delectable chewy flavour when consumed. Dates are considered a drupe because they contain a single pit or stone at the centre.

The date palms begin to bear fruit at three to five years, and are fully mature at 12 years. Date palms are grown in arid regions of the world, wild populations can still be found around Jordan and the border between Iran and Iraq.



Health Benefits


  • Provides an abundance of fibre which helps to move waste smoothly through your colon and helps prevent LDL (bad) cholesterol absorption by binding with substances containing cancer-causing chemicals. (1)


  • High in iron content, a component of haemoglobin in red blood cells which determines the balance of oxygen in the blood. (2)


  • Contains potassium which is an electrolyte that helps control your heart rate and blood pressure.(3)


  • Supplies you with the essential antioxidants carotenes, lutein and zeaxanthin which are absorbed into the retina to maintain optimal light-filtering functions and protect against macular degeneration. (4) (5)


  • Contians vitamins A which protects the eyes, maintains healthy skin and mucus membranes, and even protects the lungs and mouth from developing cancer. (6)


  • Provides vitamin K whichis a blood coagulant that also helps metabolize your bones. (7)


  • Contains the important phytonutrients: calcium, copper, magnesium, manganese, vitamins B-2 (Riboflavin), B-3 (niacin), B-5 (pantothenic acid) and vitamin B6 (pyridoxine) are also present in dates and work in synergy to prevent degenerative diseases, promote brain growth and help your body metabolize carbohydrates, protein, and fats. (8) (9)



Dates Nutrition Facts

Serving Size: 100 grams, medjool

  Amt. Per 
% Daily 
Calories 277
Calories from Fat 1
Total Fat 0 g 0%
Saturated Fat 0 g 0 g
Trans Fat
Cholesterol 0 mg 0%
Sodium 1 mg 0%
Total Carbohydrates 75 g 25%
Dietary Fibre 7 g 27%
Sugar 66 g
Protein 2 g
Vitamin A 3% Vitamin C 0%
Calcium 6% Iron 5%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie intake.





Disclaimer: The entire contents of this website are based upon the opinions of ‘My Kitchen Therapy’, unless otherwise mentioned. Each articles is based upon the opinions of the author, who retains copyright as marked. The information on this website is not intended as medical advice and is not intended to replace a one-on-one relationship with a qualified health care professional. The website is intended as a sharing of knowledge and information from the research of the author and his community. It is encouraged that you make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.

Leave a Reply

Your email address will not be published. Required fields are marked *