The following is the nutritional information for one average-sized date:
- Calories: 20
- Total fat: 0.03 grams (g)
- Total carbohydrates: 5.33 g
- Dietary fiber: 0.6 g
- Sugar: 4.5 g
- Protein: 0.17 g
- Vitamin B-6: 0.012 milligrams (mg)
- Iron: 0.07 mg
- Magnesium: 3 mg
- Potassium: 47 mg
5 Benefits of eating Dates
In addition to tasting great, dates contain protein, vitamins, and minerals. They are also:
1. High in Polyphenols
Polyphenols are antioxidant compounds that can protect the body from inflammation. Dates contain more polyphenols than most other fruits and vegetables.
2. Alternative to empty-calorie sweets
Dates can satisfy a person’s sweet tooth while also providing essential nutrients, such as vitamin B-6 and iron.
3. High in Fiber
Just ¼ of a cup of dates provides 12 percent of a person’s daily fiber requirement. Fiber helps a person feel fuller for longer.
5. High in Potassium
Dates are high in potassium, which is an electrolyte the body needs for good heart health. Potassium also helps to build muscle and proteins in the body.
5. Great for Substitutions
People can replace the sugar, chocolate chips, or candies in baking recipes with dates to ensure they are eating natural sugars instead of refined sugars.