as reported by Very Well Fit, Dates are one of nature’s sweetest treats. Their high sugar content may make you wonder whether dates are a healthy choice. Dates are definitely sweet, but as a fruit, they also provide beneficial micronutrients and some fiber. You may want to consume dates in moderation, but they are by no means an empty-calorie food.
Date Nutrition Facts
One date (8g) provides 23 calories, 0.2g of protein, 6g of carbohydrates, and 0g of fat. Dates are a good source of potassium, magnesium, and iron. The USDA provides the following nutrition information.
- Calories: 23
- Fat: 0g
- Sodium: 0.2mg
- Carbohydrates: 6g
- Fiber: 0.6g
- Sugars: 5g
- Protein: 0.2g
- Potassium: 53mg
- Magnesium: 3.4mg
- Iron: 0.1mg
- Folate: 1.52mcg
One date has 6 grams of carbohydrates, the majority of which come from sugar. Furthermore, dates taste so sweet because they have a high fructose content, which is twice as sweet as glucose. There is just over half a gram of fiber in an average date. The sugar content increases, and fiber decreases, as the fruit ripens.
The glycemic index of dates can range between 43 and 55 depending on the variety and level of ripeness. Despite their sweetness, dates are, surprisingly, a low glycemic food.2
Dates are not a significant source of fat.
Dates supply a minimal amount of protein. Include other protein sources, like lean meats, fish, nuts, seeds, and legumes, to meet your daily requirements.
Vitamins and Minerals
Dates are a good source of potassium, magnesium, and iron. Also, dates supply six essential B vitamins, including folate and pantothenic acid. Dates also have a high concentration of polyphenols, a type of antioxidant that protects against cellular damage, and beneficial phytoestrogens.3
One date (8g) provides about 23 calories, most of which comes from carbs. Larger Medjool dates (24g) provide 66.5 calories.
Medjool dates are a rich source of carbohydrates. They provide a good amount of potassium, magnesium, and iron, as well as many B vitamins, and are naturally low in fat, cholesterol, and sodium.
The micronutrients and plant compounds in dates are associated with several promising health benefits.
Protects Against Cancer
Dates contain antioxidant and anti-inflammatory properties that are associated with cancer prevention. Upon testing date extract, researchers have found impressive free-radical scavenging ability and antitumoral activity.4
Supports Heart Health
Dates provide potassium, an essential electrolyte for the cardiovascular system. Potassium has well-established effects on reducing high blood pressure. Dates are also very low in sodium and provide some fiber.5 All three of these factors support the consumption of dates for heart health.
Promotes Strong Bones
Dates contain magnesium, which is vital in bone formation. Magnesium deficiency is associated with a higher risk of osteoporosis.6 Obtaining magnesium from food sources rather than from supplements is preferred as it reduces the risk of toxicity. Furthermore, the iron from dates helps supply healthy bone marrow stores.7
May Reduce Menopausal Symptoms
Isoflavones, commonly associated with soy products, are a type of phytoestrogen that helps reduce the unpleasant symptoms of menopause. When it comes to fruit, dates have the highest concentration of isoflavones. For this reason, dates are being studied for their ability to provide natural relief from menopausal symptoms.3
Helps Stabilize Blood Sugars
With dates, a small amount can go a long way. When used in place of concentrated sweeteners, like syrups and refined sugars, dates impart sweetness without producing significant spikes in blood sugar levels.8 Dates are also a convenient, portable snack that can be useful for low blood sugar episodes.
Provides Health-Promoting Fiber
Dates contain a good amount of fiber, which keeps your digestive system functioning well, promoting regular bowel movements and preventing constipation.9 Fiber is also beneficial for blood sugar control, which is essential for the treatment and prevention of diabetes.10
Fiber reduces the risks of several chronic diseases, including cancer, and helps with reaching and maintaining a healthy weight balance. This prevents several obesity-related diseases such as diabetes, high blood pressure, and metabolic disease.11
May Promote Healthy Labor Outcomes
Dates have been shown to possibly improve outcomes for late-term births and are correlated with reduced delivery times. Research shows that those who eat dates tend to have fewer late-term births and better cervical dilation. This leads to less need for oxytocin to accelerate labor, allowing for a natural progression of labor and delivery.12
Dates contain compounds that bind to oxytocin receptors, which may act similarly to oxytocin in the body. Oxytocin is a natural hormone responsible for aiding contractions that occur during childbirth.12
Allergic reactions to dates aren’t typical and are usually limited to itching and inflammation in and around the mouth. Mold or sulfites (added to dried fruits like dates as a preservative) are generally responsible for the symptoms of date allergies. Symptoms often resemble asthma symptoms, ranging from mild wheezing to a life-threatening anaphylactic reaction, which requires immediate medical attention.13
Many people with fruit allergies are also sensitive to latex or pollen.14 If you suspect you’re allergic to dates, avoid eating them and talk to your doctor to determine the source of the problem.
Dates—fruits of the date palm tree—have existed since prehistoric times and are believed to have been cultivated as early as 8,000 years ago. Native to the Middle East, there are over 100 different varieties of date palm trees.
Dates hang in large clusters atop the towering palm trees and range in texture from hard, dry varieties to semi-dry types like Deglet Noor dates and large, soft dates, such as Medjool dates (aka “the queen of dates”). Medjool dates are a common variety in U.S. grocery stores and, on average, are much larger than other varieties (with one pitted Medjool date averaging 24g).15
Although dates can appear to be dried, they’re actually fresh fruits. Fresh, whole dates contain just 30% moisture, making them one of nature’s only naturally “dried fruit.” Many dates are left on the palm tree until entirely ripe to prolong shelf life. Though they’re slightly dry before being harvested, these dates—available at many specialty grocery stores—are still considered fresh.8
Pitted dates can be purchased whole, chopped, or extruded. Extruded dates are coated with oat flour, rice flour, or dextrose for use in baking. Date juice can also be used to make baked goods or smoothies.
When It’s Best
Although packaged dates, both pitted and unpitted, are available all year, the season for fresh dates in the United States is from mid-August to mid-March.8
Storage and Food Safety
Dates should appear plump, glossy, and moist. They may be slightly wrinkled but shouldn’t be broken, cracked, dry, hard, or shriveled. They have a sticky-sweet, almost candied texture, and rich flavor.
For the most extended shelf life, store soft and semi-soft varieties like Deglet Noor in the refrigerator, where they’ll keep for up to 18 months. Store at room temperature for up to a year.16 Dried packaged dates are pasteurized to inhibit mold growth. You can store them at room temperature in an airtight container in a cool, dry place for about 6 months. They will also keep in the refrigerator for up to a year.
How to Prepare
If your dates have pits, slice them lengthwise to remove the stone. Be aware that even dates labeled as unpitted may occasionally still have pits or pit parts.
Dates provide moisture and all-natural sweetness to baked goods, such as bread, muffins, cookies, and tarts. They can also be stuffed with meat or cheese as an appetizer or snack or served with dried fruits and nuts.
Add chopped dates to yogurt, hot cereals, smoothies, slaws, and salads. Try substituting them for raisins or apricots when conjuring up savory dishes, such as roasts or stews, or add them to marinades and glazes to add sweetness and balance other flavors.
- USDA FoodData Central. Date.
- Alkaabi JM, Al-Dabbagh B, Ahmad S, Saadi HF, Gariballa S, Ghazali MA. Glycemic indices of five varieties of dates in healthy and diabetic subjects. Nutr J. 2011;10:59. doi:10.1186/1475-2891-10-59
- Weill Cornell Medicine-Qatar. Studying the health benefits of dates.
- El Abed H, Chakroun M, Abdelkafi-Koubaa Z, et al. Antioxidant, anti-inflammatory, and antitumoral effects of aqueous ethanolic extract from L. Parthenocarpic dates. Biomed Res Int. 2018;2018:1542602. doi:10.1155/2018/1542602
- National Institutes of Health Office of Dietary Supplements. Potassium: Fact sheet for health professionals. Updated March 26, 2021.
- National Institutes of Health Office of Dietary Supplements. Magnesium: Fact sheet for health professionals. Updated August 11, 2021.
- National Institutes of Health Office of Dietary Supplements. Iron: Fact sheet for health professionals. Updated March 30, 2021.
- Agricultural Marketing Resource Center. Iowa State University. Dates.
- Dreher M. Whole fruits and fruit fiber emerging health effects. Nutrients. 2018;10(12):1833. doi:10.3390%2Fnu10121833
- Mirghani HO. Dates fruits effects on blood glucose among patients with diabetes mellitus: A review and meta-analysis. Pak J Med Sci. 2021;37(4). doi:10.12669%2Fpjms.37.4.4112
- Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The health benefits of dietary fibre. Nutrients. 2020;12(10). doi:10.3390/nu12103209
- Kordi, Masoumeh, et al. Effect of dates in late pregnancy on the duration of labor in nulliparous women. Iranian Journal of Nursing and Midwifery Research. 2017. doi: 10.4103/ijnmr.IJNMR_213_15.
- Vally H, Misso NL. Adverse reactions to the sulphite additives. Gastroenterol Hepatol Bed Bench. 2012;5(1):16-23.
- Allergenic foods and their allergens, with links to Informall. Institute of Agriculture and Natural Resources. Food Allergy Research and Resource Program. University of Nebraska-Lincoln. Updated 2014.
- Dates, medjool. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
Labor Bars™ – Date Fruit Snack Bars
$5.00 – $144.88
Labor Bars™ are delicious date fruit snack bars with a rich nutrition profile that can possibly assist in significantly reducing the need for induction and augmentation of labor and potentially produce a more favorable delivery outcome.
- Labor Bars™ are great for pregnant women/expecting mothers and make a great snack and sugar substitute. Our bars are a healthy snack for diabetics and high blood pressure or heart patients. Labor Bars™ are rich in fiber, potassium, magnesium, iron, copper, manganese and Vitamin B6
In addition to being healthy Labor Bars™ are sticky and sweet and ridiculously delicious! They are loaded with dates which naturally have a deep caramel flavor, and that is sure to make your taste buds rejoice! The ancient fruit is a product of date palms, a flowering palm tree found in arid places like the Middle East, Northern Africa, India, and California. Quality guaranteed!
EACH LABOR BAR HAS 35G of DATES. It’s suggested to Eat 1 or more bar daily during and after pregnancy for various nutritional benefits and a healthy boost of regenerative energy, eat 2 or more bars daily after 36 weeks!
Included in box:
- 1-80 Labor Bars™
- Organic Dates (35G per bar): Dates are high in fiber and antioxidants. Their nutritional benefits may support brain health, prevent disease, and promote natural labor. Dates also work great as a laxative and help digestion. This makes dates a handy snack if you need to make a bowel movement (especially for pregnant women). Dates are helpful in this regard because of their fiber content.
- Organic Oats: Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants. Studies show that oats have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease.
- Organic Honey: Consuming honey daily can offer health benefits such as antioxidants, better wound healing, and anti-inflammatory properties.
- Almonds: Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.
- Organic Coconut: Both coconut and almonds are high in calories, dietary fiber, iron and potassium. Almond has more thiamin, riboflavin, niacin and Vitamin B6. Almond is an excellent source of Vitamin E, calcium and protein
- Cashews: Cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They’re also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.
- Organic Dark chocolate: 7 Proven Health Benefits of Dark Chocolate
- Very nutritious.
- Powerful source of antioxidants.
- May improve blood flow and lower blood pressure.
- Raises HDL and protects LDL from oxidation.
- May reduce heart disease risk.
- May protect your skin from the sun.
- Could improve brain function.
- Natural Peanut butter or Almond butter (depending on your selection):
- Peanut butter, is loaded with so many good, health-promoting nutrients, including vitamin E, magnesium, iron, selenium and vitamin B6. Research shows that people who regularly eat nuts and nut butter, including peanut butter, are less likely to develop heart disease and type 2 diabetes
- Almond butter is high in monounsaturated fats. Monounsaturated fats help to lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol. Many other nutrients in almond butter also help improve your heart health and lower your risk for heart disease. Omega-3 fatty acids help prevent irregular heart rhythms.
peanut butter, almond butter
2, 10, 20, 80
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