Dates nutrition facts indicate that they are packed with nutrients. We have listed dates benefits for men and dates benefits for women separately according to their gender-specific needs. Further, we have also listed expected dates benefits for men and women. Read the remarkable health benefits and calories in dates.
There are more than 2000 cultivars of date palms around the world, and each one differs in chemical composition and level of bioactivity.
Health benefits of Dates
Dates is one of the oldest fruits known to humans. Further, scientific studies have revealed that dates are far more nutritious than people think. Dates are naturally sweet but offer far more nutrition and have lower GI than sugar and there is no connection between eating dates and the development of chronic diseases. Here are some health benefits of dates:
Packed with nutrients
Firstly, It is an excellent food that provides sufficient dietary fibre, minerals, carbohydrates, proteins, vitamins, and essential fatty acids (EFAs). An example of rich minerals content of dates includes calcium, iron, zinc, manganese, phosphorus, selenium, and sodium. A sufficient amount of these minerals in your diet helps in promoting strong bones, teeth, skin, muscle tissues, and vital organs. Hence, a diet rich in these nutrients promotes better health.
High in fibre
Secondly, natural dates are high in dietary fibre. Dark brown dates contain 9.10 gm fibre per 100 gm, nearly 23.95 % of RDA of 38 gm. Similarly, pale brown dates provide 8.95 gm fibre. Likewise processed dates have about 6.52 gm fibre for every 100 gm.
Immune system
Thirdly, dates are documented to provide relief in general cough, respiratory disorders such as asthma or bronchitis, alleviate headache, and increase immunity.
Heart health
Moreover, date fruit is rich in flavonoids, other micronutrients, and dietary fibre. These nutrients impact vascular health and can reduce vascular disease in humans. Data from in vitro and animal studies report that consumption of date fruit or extracts can modulate select markers of vascular health, particularly plasma lipid levels including triglycerides and cholesterol, indices of oxidative stress and inflammation [PMID: 33925062].
Improves mental health
In Ayurveda, the date palm is referred to as Kharjura. Dates are documented for various treatments such as anxiety, cognitive dysfunction, psychosis, and other nervous system disorders.
Chinese and Japanese culture uses dates palm as one of the herbs beneficial in treating sleeping disorders [PMID: 27746708].
Dates benefits for men
Drives libido
Dates contain zinc, chromium and other antioxidant minerals that help drive mood. Dates are also known to drive libido or treat organ weakness. [https://www.phcogrev.com/sites/default/files/PhcogRev-2-3-61.pdf]
Protects nervous system (brain)
Dates contain important polyphenols such as catechin, epicatechin and trans-ferulic acid. These compounds are well known for their neuroprotective activity and their ability to exert antioxidant activity on brain cells [PMID: 27746708] and are helpful in Alzheimer’s disease and Parkinson’s disease.
Dates benefits for women
Provides immunity to mothers after childbirth
Dry fruits such as dried dates other dry fruits are known to stimulate the immune system. The compounds in these dry fruits have been observed to trigger antibodies and immune responses in mothers after childbirth [PMID: 10904150].
Breast Cancer
Studies have shown that date pits extract palm have antiproliferative effects on breast cancer cells [PMID: 33304147]. Dates pits are high in essential fats, fibres, proteins, mineral and phenolic compounds, which provide an anti-mutagenic effect on cancer cells.
Mensuration cycle and Hormonal imbalance
Studies have shown that date pits extracts form an essential part of the seed cycle that many health advisors recommend for regularising your mensuration cycle.
Calories in Dates
There are three different kinds of dates generally available in the market. They are processed dates, dark brown dates and pale brown dates. We have summarised the calories in dates for your ready reference here. You can scroll down for detailed dates nutrition facts and their comparison with males and females RDA.
a. Calories in processed dates – 285.88 kCal, which is 14.29 % of the 2000 kCal requirement
b. Calories in dark brown dates – 310.72 kCal, around 15.54 % of 2000 kCal requirement.
c. Calories in pale brown dates – 320.04 kCal, approximately 16.00 % of RDA of 2000 kCal.
Processed dates nutrition facts compared with males and females RDA
Serving size – 100 gm of dates, processed
Calories in dates, processed 100g
a. Calories in dates, processed are 285.88 kCal; around 14.29 % of male DRI of 2000 kCal. Further, it can attain 19.06 % of female DRI of 1500 kCal.
b. Protein forms 1.65 % of the calories.
c. Carbs form 95.07 % of the calories in dates, processed.
d. Fats form 1.29 % of the calories.
Macros in dates, processed
a. Protein in dates, processed – 1.18 gm, roughly 1.57 % of male DRI of 75 gm. Also, it can complete 2.10 % of female DRI of 56.25 gm. Protein DRI is 15% of calories.
b. Carbs in dates, processed – 67.95 gm, approximately 24.71 % of male DRI of 275 gm. Moreover, it can achieve 32.95 % of female DRI of 206.25 gm. Carbohydrates DRI is 55% of calories.
c. Fats in dates, processed – 0.41 gm, nearly 0.61 % of male DRI of 66.67 gm. In comparison, a woman gets 0.82 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The Fibre in dates, processed – 6.52 gm, about 17.16 % of male DRI of 38 gm. On the other hand, females get 26.08 % of female DRI of 25 gm.
e. Soluble Fibre – 0.84 gm, roughly 8.40 % of male DRI of 10 gm. Additionally, females will get 8.52 % of female DRI of 9.86 gm.
f. Total Free Sugar – 56.96 gm, which is not only 94.93 % of male DRI of 60 gm but also 113.92 % of female DRI of 50 gm.
Vitamins in dates, processed
a. Vitamin A – 231.75 mcg, around 25.75 % of male DRI of 900 mcg. Furthermore, women can get 33.11 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.05 mg, roughly 4.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 4.55 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.02 mg, approximately 1.54 % of male DRI of 1.3 mg. Besides, women also get 1.82 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.51 mg, nearly 3.19 % of male DRI of 16 mg and 3.64 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.06 mg, about 4.62 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 2.50 mcg, approximately 8.33 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 24.53 mcg, around 6.13 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.00 mcg, roughly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 15.51 mg, approximately 17.23 % of male DRI of 90 mg. Further, it is 20.68 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.83 mcg, nearly 16.60 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.03 mg, about 0.20 % of DRI of 15 mg for males and females.
l. Vitamin K – 4.93 mcg, around 4.11 % of male DRI of 120 mcg and 5.48 % of female DRI of 90 mcg.
Minerals in dates, processed
a. Calcium – 15.73 mg, roughly 1.57 % of DRI of 1000 mg for males and females.
b. Phosphorus – 33.88 mg, approximately 4.84 % of DRI of 700 mg for males and females.
c. Iron – 0.89 mg, nearly 11.13 % of male DRI of 8 mg and 4.94 % of female DRI of 18 mg.
d. Magnesium – 14.34 mg, about 3.59 % of male DRI of 400 mg and 4.63 % of female DRI of 310 mg.
e. Copper – 330.00 mcg, around 36.67 % of DRI of 900 mcg for males and females.
f. Manganese – 0.44 mg, roughly 19.13 % of male DRI of 2.3 mg and 24.44 % of female DRI of 1.8 mg.
g. Molybdenum – 0.00 mcg, approximately 0.00 % of DRI of 45 mcg for males and females.
h. Zinc – 0.42 mg, nearly 3.82 % of male DRI of 11 mg. At the same time, women get 5.25 % of female DRI of 8 mg.
i. Chromium – 15.00 mcg, about 42.86 % of male DRI of 35 mcg. Besides, women too get 60.00 % of female DRI of 25 mcg.
j. Selenium – 0.46 mcg, around 0.84 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 289.00 mg, around 6.15 % of DRI of 4700 mg for males and females.
m. Sodium – 1.60 mg, roughly 0.11 % of DRI of 1500 mg for males and females.
n. Omega 3 – 11.63 mg, approximately 1.94 % of DRI of 600 mg for males and females,
o. Omega 6 – 124.00 mg, not only 20.67 % of DRI of 600 mg for males and females.
Dark brown dates nutrition facts compared with males and females RDA
Serving size – 100 gm of dates, dark brown
Calories in dates, dark brown 100g
a. Calories in dates, dark brown are 310.72 kCal; around 15.54 % of male DRI of 2000 kCal. Further, it can attain 20.71 % of female DRI of 1500 kCal.
b. Protein forms 3.06 % of the calories.
c. Carbs form 93.55 % of the calories in dates, dark brown.
d. Fats form 1.01 % of the calories.
Macros in dates, dark brown
a. Protein in dates, dark brown – 2.38 gm, roughly 3.17 % of male DRI of 75 gm. Also, it can complete 4.23 % of female DRI of 56.25 gm. Protein DRI is 15% of calories.
b. Carbs in dates, dark brown – 72.67 gm, approximately 26.43 % of male DRI of 275 gm. Moreover, it can achieve 35.23 % of female DRI of 206.25 gm. Carbohydrates DRI is 55% of calories.
c. Fats in dates, dark brown – 0.35 gm, nearly 0.52 % of male DRI of 66.67 gm. In comparison, a woman gets 0.70 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The Fibre in dates, dark brown – 9.10 gm, about 23.95 % of male DRI of 38 gm. On the other hand, females get 36.40 % of female DRI of 25 gm.
e. Soluble Fibre – 1.53 gm, roughly 15.30 % of male DRI of 10 gm. Additionally, females will get 15.52 % of female DRI of 9.86 gm.
f. Total Free Sugar – 68.84 gm, which is not only 114.73 % of male DRI of 60 gm but also 137.68 % of female DRI of 50 gm.
Vitamins in dates, dark brown
a. Vitamin A – 225.42 mcg, around 25.05 % of male DRI of 900 mcg. Furthermore, women can get 32.20 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.02 mg, roughly 1.67 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 1.82 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.03 mg, approximately 2.31 % of male DRI of 1.3 mg. Besides, women also get 2.73 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 1.09 mg, nearly 6.81 % of male DRI of 16 mg and 7.79 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.15 mg, about 11.54 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0.94 mcg, approximately 3.13 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 12.80 mcg, around 3.20 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.00 mcg, roughly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 3.84 mg, approximately 4.27 % of male DRI of 90 mg. Further, it is 5.12 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.68 mcg, nearly 13.60 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.03 mg, about 0.20 % of DRI of 15 mg for males and females.
l. Vitamin K – 4.53 mcg, around 3.78 % of male DRI of 120 mcg and 5.03 % of female DRI of 90 mcg.
Minerals in dates, dark brown
a. Calcium – 66.13 mg, roughly 6.61 % of DRI of 1000 mg for males and females.
b. Phosphorus – 70.26 mg, approximately 10.04 % of DRI of 700 mg for males and females.
c. Iron – 4.79 mg, nearly 59.88 % of male DRI of 8 mg and 26.61 % of female DRI of 18 mg.
d. Magnesium – 75.23 mg, about 18.81 % of male DRI of 400 mg and 24.27 % of female DRI of 310 mg.
e. Copper – 440.00 mcg, around 48.89 % of DRI of 900 mcg for males and females.
f. Manganese – 0.84 mg, roughly 36.52 % of male DRI of 2.3 mg and 46.67 % of female DRI of 1.8 mg.
g. Molybdenum – 0.00 mcg, approximately 0.00 % of DRI of 45 mcg for males and females.
h. Zinc – 0.58 mg, nearly 5.27 % of male DRI of 11 mg. At the same time, women get 7.25 % of female DRI of 8 mg.
i. Chromium – 17.00 mcg, about 48.57 % of male DRI of 35 mcg. Besides, women too get 68.00 % of female DRI of 25 mcg.
j. Selenium – 0.77 mcg, around 1.40 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 782.00 mg, around 16.64 % of DRI of 4700 mg for males and females.
m. Sodium – 3.09 mg, roughly 0.21 % of DRI of 1500 mg for males and females.
n. Omega 3 – 16.35 mg, approximately 2.73 % of DRI of 600 mg for males and females,
o. Omega 6 – 129.00 mg, not only 21.50 % of DRI of 600 mg for males and females.
Pale brown dates nutrition facts compared with males and females RDA
Serving size – 100 gm of dates, pale brown
Calories in dates, dark brown 100g
a. Calories in dates, dark brown are 320.04 kCal; around 16.00 % of male DRI of 2000 kCal. Further, it can attain 21.34 % of female DRI of 1500 kCal.
b. Protein forms 3.06 % of the calories.
c. Carbs form 93.63 % of the calories in dates, dark brown.
d. Fats form 0.98 % of the calories.
Macros in dates, dark brown
a. Protein in dates, dark brown – 2.45 gm, roughly 3.27 % of male DRI of 75 gm. Also, it can complete 4.36 % of female DRI of 56.25 gm. Protein DRI is 15% of calories.
b. Carbs in dates, dark brown – 74.91 gm, approximately 27.24 % of male DRI of 275 gm. Moreover, it can achieve 36.32 % of female DRI of 206.25 gm. Carbohydrates DRI is 55% of calories.
c. Fats in dates, dark brown – 0.35 gm, nearly 0.52 % of male DRI of 66.67 gm. In comparison, a woman gets 0.70 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The Fibre in dates, dark brown – 8.95 gm, about 23.55 % of male DRI of 38 gm. On the other hand, females get 35.80 % of female DRI of 25 gm.
e. Soluble Fibre – 1.42 gm, roughly 14.20 % of male DRI of 10 gm. Additionally, females will get 14.40 % of female DRI of 9.86 gm.
f. Total Free Sugar – 66.63 gm, which is not only 111.05 % of male DRI of 60 gm but also 133.26 % of female DRI of 50 gm.
Vitamins in dates, dark brown
a. Vitamin A – 225.00 mcg, around 25.00 % of male DRI of 900 mcg. Furthermore, women can get 32.14 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.03 mg, roughly 2.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 2.73 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.03 mg, approximately 2.31 % of male DRI of 1.3 mg. Besides, women also get 2.73 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 1.47 mg, nearly 9.19 % of male DRI of 16 mg and 10.50 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.14 mg, about 10.77 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0.82 mcg, approximately 2.73 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 18.65 mcg, around 4.66 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.00 mcg, roughly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 4.42 mg, approximately 4.91 % of male DRI of 90 mg. Further, it is 5.89 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 2.60 mcg, nearly 52.00 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.03 mg, about 0.20 % of DRI of 15 mg for males and females.
l. Vitamin K – 3.34 mcg, around 2.78 % of male DRI of 120 mcg and 3.71 % of female DRI of 90 mcg.
Minerals in dates, dark brown
a. Calcium – 71.20 mg, roughly 7.12 % of DRI of 1000 mg for males and females.
b. Phosphorus – 73.02 mg, approximately 10.43 % of DRI of 700 mg for males and females.
c. Iron – 3.20 mg, nearly 40.00 % of male DRI of 8 mg and 17.78 % of female DRI of 18 mg.
d. Magnesium – 73.79 mg, about 18.45 % of male DRI of 400 mg and 23.80 % of female DRI of 310 mg.
e. Copper – 360.00 mcg, around 40.00 % of DRI of 900 mcg for males and females.
f. Manganese – 0.82 mg, roughly 35.65 % of male DRI of 2.3 mg and 45.56 % of female DRI of 1.8 mg.
g. Molybdenum – 0.01 mcg, approximately 0.02 % of DRI of 45 mcg for males and females.
h. Zinc – 0.70 mg, nearly 6.36 % of male DRI of 11 mg. At the same time, women get 8.75 % of female DRI of 8 mg.
i. Chromium – 22.00 mcg, about 62.86 % of male DRI of 35 mcg. Besides, women too get 88.00 % of female DRI of 25 mcg.
j. Selenium – 0.78 mcg, around 1.42 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 804.00 mg, around 17.11 % of DRI of 4700 mg for males and females.
m. Sodium – 3.27 mg, roughly 0.22 % of DRI of 1500 mg for males and females.
n. Omega 3 – 19.49 mg, approximately 3.25 % of DRI of 600 mg for males and females,
o. Omega 6 – 140.00 mg, not only 23.33 % of DRI of 600 mg for males and females.
Read more
Switching to sweets based on dates than sugar
One needs to know that there are numerous health benefits associated with these dates, and sugar is just empty calories. Therefore, incorporating dates into the diet over sugar is highly recommended to avoid health problems.
The food industry, particularly the sweets industry in India, offers sugar-free sweets. These sweets are made up of dates pulp as dates are naturally sweet. Replacing sugar with dates has a significant advantage as dates are nutritionally dense than sugar which is just pure carb and nothing else. Sweets made up with dates offer far more nutritional value than sweets made with sugar. You can refer to some of the laddus made with dates in our recipes section.
These sweets can be consumed as per the recommendations given in the recipe for maximum health benefits. This may help reduce the risk of several health conditions like diabetes and heart disease. Hence, switching over to these delicious dates-based sweets in regular consumption is highly recommended for maximum health benefits rather than sugar-based sweets.
