from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
When you hit the supermarket to restock your kitchen with nutrient-packed fruit, you probably unconsciously turn your cart into the produce section, where apples, oranges and grapes abound. But in doing so, you could be missing out on a fresh fruit hiding out next to the raisins and prunes in the bulk bin aisle: dates.
That’s right: Though wrinkly, sticky and chewy like dried fruits, naturally sweet dates are typically sold in their raw, fresh state, says Keri Gans, M.S., R.D.N., C.D.N, a registered dietitian nutritionist, certified yoga teacher, and author of The Small Change Diet. At the grocery store, you’ll often find two types of dates, which have slightly different textures and tastes but similar nutritional values: Medjool, a soft date variety with a high moisture content and a sweeter flavor, and Deglet Noor, a semi-dry date variety that contains very little moisture and has a nutty finish. And with those craveable qualities come a few health perks.
Here, the date nutrition facts you need to know, plus expert-approved ways to add them to your plate.
For a tiny fruit, dates are teeming with vitamins and minerals, including (but not limited to!) iron, potassium, magnesium, B vitamins and fiber. They’re also full of disease-fighting antioxidants, such as flavonoids and phenolic acids—both of which have been shown to reduce inflammation in the body.
Here’s a quick nutritional profile of one pitted Medjool date:
The biggest health benefit dates have going for them is their fiber content. In roughly four Medjool dates, you’ll score 6.7 grams of fiber, or a quarter of the 28-gram recommended daily allowance, according to the USDA. Remember, fiber is the part of plant foods that can’t be digested or absorbed, so it helps bulk up your stool and ensure everything passes through your gut smoothly, according to the Mayo Clinic. Plus, fiber can help lower cholesterol levels, stabilize blood glucose levels by slowing the absorption of sugar and boost digestive health, says Gans. So if you’re looking to regulate your number twos, this fruit is definitely for you. (To add even more fiber to your diet without overhauling your plate, try putting these sneaky tactics into action.)
Bananas may be the go-to source of potassium, but they’re not the only fruit that can help you fulfill your daily quota. Munch on four Medjool dates, and you’ll snag 696 mg of potassium, about 27 percent of the USDA’s recommended adequate intake of 2,600 mg per day.This mineral not only helps your kidneys and heart function properly, but it also plays a key role in regulating blood pressure, according to the National Institutes of Health.
Dates contain manganese and magnesium, which help keep your bones strong and healthy, says Gans. Both of these nutrients play a role in bone formation, and studies have shown that upping magnesium intake can improve bone mineral density, which can minimize your risk of breaking a bone.
Along with key vitamins and minerals, dates are a good source of antioxidants, compounds that can help combative oxidative stress caused by free radicals (harmful molecules that, in excess, can damage cells and increase oxidative stress). When these free radicals build up in cells, they can harm other molecules, which may increase the risk of cancer, heart disease and stroke, according to the National Cancer Institute.
Okay, this isn’t technically a health benefit of dates, but it’s definitely a perk worth mentioning. A single Medjool date contains a whopping 16 grams of sugar, so the fruit’s ideal to use in place of standard table sugar, says Gans. (Table sugar is a type of added sugar that, when consumed in excess, can lead to type 2 diabetes and heart disease, according to the Centers for Disease Control and Prevention.)
While that number may still seem pretty big, Gans stresses that it’s nothing to be too concerned about. “When you’re eating fruit, you’re going to get sugar,” she explains. “But it’s naturally occurring, so along with that sugar comes the other health benefits that are in the actual fruit.” On the flip side, the standard white sugar you’d typically add to your brownies and energy bars is totally void of good-for-you nutrients, she adds.