Why Eating Dates are Healthy and Nutritious

Dates are very delicious and sweet fruits on the inside and the outside. They’re like chocolate and caramel snacks that are very hard to resist! In the Middle East, dates are considered the “tree of life” and is the national symbol of Saudi Arabia and Israel.

Not only that dates are very rich in history, but also in nutrients. A cup contains about 400 calories, but you can get about 27% of the daily requirement of potassium and 48% of your daily fiber needs. Studies also show that very, very few people are allergic to this fruit. Which means, chances are, you can eat this.

Why Eating Dates are Healthy and Nutritious

Health Benefits

Dates are an excellent source of fiber, potassium, and copper. The insoluble and soluble fiber that can be found in dates can have the effect of gastrointestinal cleansing, plus boosting your heart health, and making sure that your bowel and blood movements flow smoothly. This fruit also has anti-inflammatory benefits because of its magnesium content. It can even lower your blood pressure and reduce the risk of stroke.

The benefits don’t stop there. Studies show that dates also help with weight loss, respiratory health, iron-deficiencies, brain performance, arthritis, and even pregnancy deliveries. Amazing, right?

Here’s a quick break down of the nutrients you can get from dates (3.5 ounces / 100 grams):

  • Calories: 277
  • Carbs: 75 grams
  • Fiber: 7 grams
  • Protein: 2 grams
  • Potassium: 20% of the RDI
  • Magnesium: 14% of the RDI
  • Copper: 18% of the RDI
  • Manganese: 15% of the RDI
  • Iron: 5% of the RDI
  • Vitamin B6: 12% of the RDI
  • Also rich in anti-oxidants.

Extra Benefits

Why Eating Dates are Healthy and Nutritious

Dates are a source of fructose, which is a natural type of sugar that is mostly found in fruits. Since dates have a chocolatey caramel-like taste, they make great substitutes for white sugar. Not only that, but you can also reap the benefits of consuming the nutrients, fiber, and antioxidants of this healthy fruit.

All you have to do is make a date paste by mixing dates in water and using a blender. Replace sugar with a 1:1 ratio with date paste. However, since dates are high in fiber, nutrients and high in calories, it needs to be consumed in moderation.

Stuffed Dates Ideas

  • Walnut & Coconut Stuffed Dates – All you have to do is stuff the date with a walnut piece and unsweetened coconut flakes, or roll it in sweetened coconut flakes.
  • Pine Nut & Olives Tapenade –  Add the garlic, shallot, parsley, and nutritional yeast to a blender or food processor. Pulse until the parsley is finely chopped. Add the kalamata olives, and pulse just until the olives are broken up into small pieces – you don’t want to puree them. Stir the toasted pine nuts into the olive tapenade. Open each Medjool date and scoop in enough of the tapenade mixture to fill it completely.
  • Pretzel Nugget – Stuff the date with a pretzel nugget and dip the bottom and sides in chocolate.
  • Walnut, Pistachios & Cardamom – Stuff the date with a walnut piece and pack a small pinch of cardamom, finely chopped pistachios, and (optional) edible dried rose petals into the rest of the space.
  • Peanut Butter & Sea Salt – Stuff the date with smooth peanut butter, top with an almond and some crunchy sea salt, and dip the bottom in chocolate.

Why Eating Dates are Healthy and Nutritious

Dates are very versatile and delicious snacks. You can pair them with almost anything, especially nuts and other ingredients. If you love baking, you can use dates as a binder for baked goods too. Add them in cookies and bar recipes. It’s so versatile that you can use it as a sweetener for sauces, salad dressings, and even marinades. It doesn’t stop there either, because you can add them in smoothies and oatmeal.

But just like what I always remind all of you, eat everything in moderation.

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34 Comments

  • Amy Watson says:

    I actually love dates in trail mix. It’s a really nice snack and I even substitute it with my chocolate cravings.

  • Thanks for sharing this. I really love dates as a snack but it can get boring sometimes. I see dates that are pre-packed and have nuts inside already, or sometimes have chocolate coating but it seems unhealthy.

  • There are a lot of recipes for dates but they aren’t vegan because it has goat cheese. I’m just saying that they taste good.

  • Karen Royer says:

    Just by thinking of it, it does sound yummy if you try to substitute it to sugar. It has a very rich brown sugar taste to it.

  • Freda Dawson says:

    Wow, dates are really amazing for such a small fruit.

  • Eloise Hines says:

    There was this one time that I didn’t know that dates had a lot of fiber and I ate an entire pack of it… Not gunna lie, it was bad.😂

    • Rebecca Givens says:

      Oh no, Eloise! Don’t do that again.

  • Clara Lopez says:

    There’s so much you can do with dates and I super love it with cheese and basil. It’s like instant gourmet without much of an effort.

    • I agree, it’s really nice to serve in parties too since it can be quite filling for such a small thing.

  • Pat Gomez says:

    Peanut butter and sea salt is the perfect dessert for me. Although I try not to eat too much.

  • Alicia Kim says:

    I was never a fan of dates before because it tasted like a cross between prunes and sweet potatoes? I don’t know, is that just me?! It looks weird!

  • I love chopping dates and baking it along with my granola bars. No other added sweeteners and it’s perfect for snacks when I’m at work. It’s like my bestie before meetings and I know that it’s going to last until after my lunch break.

  • Hmm… I think adding something salty and sweet to the dates will make it taste so appetizing. 😊 I already love dates as it is.😊

    • Ora Lambert says:

      Yeah, I tried it with mozarella and wew. It was heavenly.

  • Rose Walters says:

    My granma likes dates in pies and tarts. I think it’s delicious because it tastes a little like caramelized sugar.

    • Rebecca Givens says:

      That sounds delicious, Rose. I bet your grandmother really makes delicious pies and tarts!

  • Jamie Torrez says:

    Dates are so delicious!! I have incorporated them into my diet over the last six months and I have lost 50lbs! Love them.

  • Regina Quezada says:

    Yes!! The benefits of dates are immense if 3 to 4 dates are taken on an empty stomach other than keeping the digestive system in the order it maintains your BP.

  • Nancy Weldon says:

    Thank you!! This was very informative.

  • Muriel Zager says:

    This is a tried, trusted fruit that can do a lot to your body.

  • Olivia Melton says:

    Quite informative and precise. I am going to make it a routine going forward. Dates as part of my diet.

  • Michaela Keenan says:

    Well, guess I’m gonna buy some dates tomorrow and test for myself and see if they really do as you say.

  • Diana Bannon says:

    Love dates but aren’t they fattening??

  • Emilie Dock says:

    I have a major sweet tooth that’ why I love dates! They’re especially good when stuff a pecan in the pitted ones. natures candy! I can eat them and not feel guilty!!

  • Christin Fedor says:

    I love the ones which are dry from the outside but sugary and yummy from the inside you have to try it with yogurt my favorite snack 7 dates with yogurt. Perfect!!

  • Kristi Leverett says:

    I didn’t know that dates are excellent for our health. They are great source of minerals and vitamins. I think I should include them in my diet.

  • Ashlyn Stoll says:

    I don’t love dates that much but the ideas that you have suggested seems interesting. I will try them out.

  • Susie Hays says:

    I never knew dates had that many benefits, glad I love them.

  • Kamelia Delacruz says:

    I tried it with milk, it’s freaking delicious and you fell energy flowing through body immediately.

  • Jessy Steinbeck says:

    It’s great fruit and thanks for explaining the benefits because a lot of people are no aware of what dates even are.

  • Lynda Cutter says:

    I never really like dates but I eat them when I fast. But now I really want to actually try eating them daily. Thank you, Rebecca!!

  • Pearl Tristan says:

    I just love dates, especially at Christmas, when I stuff them with marzipan, half a glace cherry on top and a dusting of icing sugar, yummy!!

  • Katy Tammaro says:

    Sometimes I suffer from high blood pressure and pain in bones. I don’t take them daily, but now I will take daily.

  • Martha Arrowood says:

    I used to ignore dates but after knowing this no chance of ignorance. Thank you Radiantpeach.

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