Dates, medjool
Category: Fruits & Fruit Juices
Nutrition Highlights
Serving Size
Calories
67
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 72 (100%) |
| Protein | 1.7 (2.6%) |
| Fat | 0.3 (0.5%) |
| Total | 67 (100%) |
Serving: 1 date, pitted [24g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 18 (75.0%) |
| Water | 5.1 (21.3%) |
| Protein | 0.4 (1.8%) |
| Ash | 0.4 (1.7%) |
| Fat | 0.04 (0.2%) |
| Total | 24 (100%) |
Serving: 1 date, pitted [24g]
Benefits
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High in fiber, which aids digestion and helps you feel full. One date contains 2-3 grams of fiber
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Rich in vitamins and minerals. Dates provide vitamin B1, B2, B3, B5, B6, magnesium, copper, manganese and potassium
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Contain natural sugars for an energy boost. Dates are high in glucose and fructose, which provide quick energy without major blood sugar spikes
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May help with anemia. The iron in dates helps boost red blood cell count and prevent iron-deficiency anemia
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Antioxidants support heart health. Dates have antioxidants that help reduce LDL cholesterol and protect against oxidative stress
Risks
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High in natural sugars which can contribute to weight gain if consumed in large quantities
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May cause a spike in blood sugar levels for those with diabetes or prediabetes
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Contains a small amount of fiber but mostly sugars which provides calories without filling you up
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Eating too many could cause digestive issues like diarrhea or constipation in some people
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Medjool dates are high in calories so should be eaten in moderation as part of an overall healthy diet
Additional Information
Dates, specifically medjool dates, are a nutritious and delicious food that offer several health benefits. These sweet and chewy fruits are not only a tasty treat but also provide essential nutrients and contribute to overall well-being. However, it is important to consume dates in moderation due to their high sugar content.
One of the primary attributes of medjool dates is their high fiber content. Fiber is crucial for maintaining a healthy digestive system and preventing constipation. Just a handful of dates can provide a significant amount of dietary fiber, which aids in maintaining regular bowel movements and promoting satiety.
In addition to fiber, medjool dates are a rich source of essential minerals. These fruits are particularly high in potassium, which plays a vital role in maintaining proper heart function and regulating blood pressure. Potassium also supports muscle function and helps to balance fluids in the body. Furthermore, dates contain magnesium, which is essential for bone health, energy production, and nerve function.
Medjool dates are also packed with various vitamins, particularly vitamin B6. This vitamin is involved in over 100 enzymatic reactions in the body and is necessary for brain development and function. Additionally, dates contain small amounts of other B vitamins, such as niacin and pantothenic acid, which are important for energy metabolism.
Moreover, dates are a natural source of antioxidants. These compounds help protect the body against harmful free radicals, which can cause oxidative stress and damage cells. Antioxidants found in dates, such as flavonoids and carotenoids, have been associated with a reduced risk of chronic diseases, including heart disease and certain types of cancer.
Despite their numerous nutritional benefits, it is crucial to be mindful of the risks associated with consuming medjool dates. Due to their high sugar content, dates should be consumed in moderation, especially for individuals with diabetes or those trying to manage their blood sugar levels. It is recommended to pair dates with a source of protein or healthy fat to slow down the absorption of sugar into the bloodstream and prevent spikes in blood sugar levels.
Additionally, dates are relatively high in calories. While they offer many nutrients, excessive consumption can contribute to weight gain. Therefore, it is important to enjoy dates as part of a balanced diet and be mindful of portion sizes.
In conclusion, medjool dates are a nutritious food that provides several health benefits. They are an excellent source of fiber, minerals like potassium and magnesium, and vitamins such as vitamin B6. Dates also contain antioxidants that protect against oxidative stress. However, due to their high sugar content and calorie density, it is important to consume dates in moderation and be mindful of portion sizes, particularly for individuals with diabetes or those watching their weight. Incorporating medjool dates into a well-rounded diet can contribute to overall health and well-being.