scored 65/100
Dates are nutrient-dense fruits rich in fiber, potassium, and polyphenols, offering natural sweetness with a low glycemic impact when consumed in moderation. They provide sustained energy and support digestive and cardiovascular health.
27.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 65.
Dates have been cultivated for over 5,000 years across the Middle East and North Africa, earning the nickname "bread of the desert" for their nutritional completeness. A single 100g serving delivers 6.7g of fiber—supporting gut health and stable blood glucose—alongside 696mg of potassium, critical for blood pressure regulation and cardiovascular function. Despite their natural sugar content (74.97g per 100g), dates have a moderate glycemic index when eaten whole, thanks to their fiber and polyphenol content. These bioactive compounds, particularly flavonoids and phenolic acids, function as antioxidants that reduce oxidative stress and inflammation—key drivers of aging-related diseases. Dates also contain small amounts of choline (9.9mg), essential for brain health and methylation pathways. The mineral profile includes magnesium (54mg) for muscle and nervous system function, and calcium (64mg) for bone health. For longevity, dates represent a whole-food alternative to processed sweets, providing sustained energy without blood sugar spikes when portion-controlled and paired with protein or fat.
Soluble and insoluble fiber in dates feeds beneficial gut bacteria, increases stool bulk, and promotes regular elimination while prebiotic compounds nourish the microbiome
High potassium content activates sodium-potassium pumps, lowering blood pressure; polyphenols inhibit LDL oxidation and reduce atherosclerosis progression
Flavonoids, phenolic acids, and tannins neutralize free radicals and suppress pro-inflammatory cytokine production
Calcium, magnesium, and phosphorus work synergistically to maintain bone mineralization and prevent age-related osteoporosis
Fiber content slows sugar absorption, reducing glycemic spikes; polyphenols enhance insulin sensitivity
Mid-morning or midday consumption paired with protein provides sustained energy for afternoon productivity while allowing time for glucose clearance before evening
Breaks a fast
Dates break a fast due to sugar content; consume after breaking a fast with protein to minimize metabolic stress
Per 100 g of the default form. Bars show how much higher or lower date is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Date is classified as a fruit. Dates are nutrient-dense fruits rich in fiber, potassium, and polyphenols, offering natural sweetness with a low glycemic impact when consumed in moderation.
Date scores 65/100 in Formulate, making it a moderate choice. Its strongest contributions come from Vitamin B6, Copper, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 40 g serving provides about 0.7 g of protein (~1% of the 50 g daily value).
It's a moderate source of fiber. A 40 g serving provides about 2.7 g of fiber (~10% of the 28 g daily value).
In a 40 g serving, date is highest in Vitamin B6 (~19% DV), Copper (~16% DV).
Not really. A 40 g serving has about 27.3 g of net carbs (30 g total minus 2.7 g fiber).
Best in the midday. Mid-morning or midday consumption paired with protein provides sustained energy for afternoon productivity while allowing time for glucose clearance before evening
A typical serving is around 40 g (~111 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating date alongside several other fruit sources.
Date pairs nicely with: Pair with almonds or walnuts because the fat and protein content slows sugar absorption, lowering glycemic response and improving satiety; Combine with Greek yogurt or cottage cheese because added protein reduces blood glucose spike and enhances muscle protein synthesis; Mix with green tea because catechin polyphenols synergize with date polyphenols to amplify antioxidant and anti-inflammatory effects; Eat with whole grain bread or oats because insoluble fiber in grains complements soluble fiber in dates for optimal digestive benefits.
Encyclopedia entries that supply the same signature nutrients date contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients datecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.