Dates: Nutrition Facts, Health Benefits, Medicinal Uses, Side Effect

Dates are delicious, sweet fruits that have been part of the human diet for thousands of years. They are a great source of nutrition, packed with vitamins and minerals, and can help improve your overall health. Dates are also incredibly versatile, and can be used in a variety of recipes, from sweet desserts to savory main dishes. In this blog post, we’ll explore the benefits of dates, look at some of the different varieties available, and provide some delicious recipes you can make with them. So grab a few dates and get ready to learn why this ancient fruit is so popular today!

Dates Nutrition Facts and Calories Chart

Dates are an excellent source of nutrition, with a range of vitamins, minerals, and other nutrients. They are high in fiber, which helps with digestion, and contain a variety of antioxidants that can help protect against free radical damage. They are also a good source of potassium, magnesium, and manganese, which are important for healthy bones, muscles, and nerves. Additionally, dates are a great source of essential fatty acids, which are essential for the proper functioning of the body. All in all, dates make a great addition to any diet. Nutritional value per 100 g pitted dates:

  • Biotin: 0 µg
  • Calcium: 28 mg
  • Carbohydrates (Carbs): 75 g
  • Chloride: 30 mg
  • Cholesterol: 0 mg
  • Choline: 8.7 mg
  • Chromium: 0.6 µg
  • Copper: 0.5 mg
  • Dietary Fiber: 5.5 g
  • Energy (Calories): 282 kcal
  • Fat: 0.3 g
  • Iodine: 1.5 µg
  • Iron: 1.2 mg
  • Magnesium: 54 mg
  • Manganese: 0.3 mg
  • Molybdenum: 8.4 µg
  • Pantothenic Acid: 0.4 mg
  • Phosphorus: 54 mg
  • Potassium: 696 mg
  • Protein: 2.4 g
  • Saturated fat: 0.0 g
  • Selenium: 0.8 µg
  • Sodium: 2 mg
  • Sugars: 63.9 g
  • Vitamin A: 30 IU
  • Vitamin B1 (Thiamin): 0.1 mg
  • Vitamin B2 (Riboflavin): 0.1 mg
  • Vitamin B3 (Niacin): 0.8 mg
  • Vitamin B5 (Pantothenic Acid): 0.4 mg
  • Vitamin B6: 0.2 mg
  • Vitamin B9 (Folate / Folic Acid): 7 µg
  • Vitamin B12: 0 µg
  • Vitamin C: 0.7 mg
  • Vitamin D: 0 IU
  • Vitamin E: 0.2 mg
  • Vitamin K: 0 µg
  • Water: 18.7 g
  • Zinc: 0.5 mg

Dates in India

The date palm is one of the earliest fruit trees cultivated by man: it is a very nourishing fruit, called the bread of Sahara. Although its place of origin is unknown because of long cultivation, it probably originated from lands around Iraq. It is probable that the date palm was originally domesticated in the Fertile Crescent region of Mesopotamia, approximately 7000 years ago. At present, it mainly grows in Iraq and other Arabian countries. Date is a very auspicious fruit, essential part of many religious functions. With this fruit, Muslims break the Ramadan fast. During the marriage ceremony, it is given with milk in the nuptial night. Mahatma Gandhi used to eat date soaked in water for breakfast.

  • Scientific Binomial: Phoenix dactylifera
  • Common English: Date Palm
  • Ayurvedic: Kharjuura / Kharjuuraka / Kharjuurikaa / Pindakharjuurikaa / Chhuhaaraa
  • Unani: Khurmaa / Khajuur / Chhuharaa
  • Sanskrit: Pinda kharjura / Badar
  • Hindi / Urdu: Khajur
  • Bengali: Khejur
  • Marathi: Khajur / Kharik
  • Telugu: Kharjuramu / Kharjoora
  • Tamil: Perichchankay / Ita
  • Gujarati
  • Kannada: Kharjura / Uttatti
  • Malayalam: Eendapazham
  • Oriya
  • Punjabi / Sindhi
  • Assamese
  • Kashmiri
  • Konkani
  • Manipuri
  • Dogri
  • Bhojpuri

Health Benefits

Kharjura mantha is one of the simplest preparations with dates: the fruits are crushed and churned with water and are very beneficial to athletes for quick energy regain. Although fruit of the date palm served as the staple food for millions of people around the world for several centuries, studies on the health benefits are still hardly recognizing it as a healthy food. Dates are best source of vitamin B3, iron, fiber, vitamin A, and magnesium.

  • Vitamin B3 or niacin or nicotinic acid is essential for proper circulation, healthy functioning of the nervous system and proper protein and carbohydrate metabolism. Iron is an important mineral which enters into the vital activity of the blood and glands.
  • Iron exists chiefly as hemoglobin in the blood. The intake of sufficient quantities of vitamin A is essential as a safeguard against or treatment of defective vision or eye disease of any kind.
  • Magnesium is known as nature’s tranquilizer and is associated with the prevention of heart attack. It is also necessary for absorption of calcium and potassium.

Home Remedies

Dates are useful in the treatment of constipation, fatigue, hypoglycemia, physical weakness and so on. Dates are high-energy fruits and can be picked fresh and eaten, as well as easily sun dried for long-term storage. Eating a few fresh dates in the morning will elevate blood sugar levels, making you feel better. Date is also a very important ingredient of Unani tonics.

  • Low Libido: Dried dates, known as chhuhara in the vernacular, is a highly strengthening food. Pounded and mixed with almonds, pistachio nuts and quince seeds, it forms an effective remedy for increasing sexual power. Here is a delicious dates recipe for low libido, try dates for sexual debility as well as chronic fatigue. Soak 10 fresh dates in a quart jar of ghee. Add dry ginger powder 1 teaspoon, cardamom powder 1/8 teaspoon and a saffron 1 pinch. Cover, and keep in a warm place for at least 2 weeks. Then eat 1 date daily, in the early morning.
  • Gray Hair: Dates also prevents premature graying of hair and gives a healthy look.
  • Anemia: For patients affected by anemia and weakness, Ayurveda suggests eating daily few dates followed by milk in the morning before breakfast and in the evening before sleep.
  • Body Nourishment: To add nourishment and strength to your body try home remedies with dates. Soak 10 fresh dates in a quart jar of ghee. Add 1 teaspoon ginger, 1/2 teaspoon cardamom, and a pinch of saffron. Cover and keep in a warm place for at least 2 weeks. Then eat 1 date daily, in the early morning. Believe it or not, it tastes delicious, and it works to remedy anemia, sexual debility, and chronic fatigue.
  • Energy and Vitality: A simpler tonic using dates is this date drink: Soak 5 fresh dates in a glass of water overnight. Next morning, remove the pits, liquefy in a blender and drink. It will give you energy and vitality.

Warnings and Side Effects

Brush after eating sticky foods such as dates as their sugars can stick to the teeth. Sugary foods produce acids that cause tooth decay and decrease the ability of white blood cells to destroy bacteria.


Q. How do you mix dates with milk?
A nourishing drink for a perfect mid afternoon pickup can be made using dates, milk and powdered coconut.

  • Take about half a dozen pitted dates
  • Add 1/2 cup canned goat’s milk, 1/2 cup unsweetened pineapple juice, 1 tsp. powdered coconut.
  • Blend together for a tasty, refreshing drink.
  • Add 1/4 tsp. of pure maple syrup for taste.

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