Dates are the energy-dense fruit of the date palm tree. They’re a stone fruit — like plums and peaches and have a sweet, caramel-like flavor and chewy texture.
Date palm trees likely originated in modern-day Iraq. Now, they grow throughout the world, including other parts of the Middle East and areas of North Africa, North America, and South Asia. There are many varieties, but Medjool and Deglet Noor dates are the most common.
1. Nutritional value
Dates have many important nutrients. Below, you’ll find the nutritional breakdown and percentage daily value (DV) of a single serving of two Medjool dates.
Macronutrients
Fat: under 0.2 grams
Protein: 0.8 g
Carbohydrates: 38 g
Fiber: 3.2 g
Total sugars: 32 g
2. Fiber content
Fiber plays many roles in the body, and it brings some important health benefits, such as:
improving gut health and promoting regular bowel movements
promoting healthy cholesterol and blood pressure levels
improving blood sugar control
protecting against some cancers
The Dietary Guidelines for Americans recommend that women eat at least 25 g of fiber a day and men at least 35 g a day.
