Date
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.
Nutrition · per ~40 g serving · ≈ 1–2 dates
- Vitamin B60.32 mg19% DV
- Niacin0.64 mg4% DV
- Riboflavin0.02 mg2% DV
- Thiamin0.02 mg2% DV
- Folate6.0 mcg2% DV
- Vitamin K1.1 mcg<1% DV
- Choline4.0 mg<1% DV
- Vitamin A2.8 iu<1% DV
- Copper0.14 mg16% DV
- Potassium278.4 mg6% DV
- Manganese0.12 mg5% DV
- Magnesium21.6 mg5% DV
- Iron0.36 mg2% DV
- Phosphorus24.8 mg2% DV
- Calcium25.6 mg2% DV
- Zinc0.18 mg2% DV
- Sodium0.40 mg<1% DV
- Inulin / Prebiotic fibre~1.2 g
- Polyphenols~60 mg
Score · 64/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B647% DV
- Copper40% DV
- Potassium15% DV
- Manganese13% DV
- Magnesium13% DV
Overview
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.
Health Benefits (5)
- Supports digestive health and regular bowel functionstrongSoluble and insoluble fiber in dates feeds beneficial gut bacteria, increases stool bulk, and promotes regular elimination while prebiotic compounds nourish the microbiome
- Reduces cardiovascular disease risk through blood pressure and cholesterol managementmoderateHigh potassium content activates sodium-potassium pumps, lowering blood pressure; polyphenols inhibit LDL oxidation and reduce atherosclerosis progression
- Provides antioxidant and anti-inflammatory benefits that slow cellular agingmoderateFlavonoids, phenolic acids, and tannins neutralize free radicals and suppress pro-inflammatory cytokine production
- Supports bone health and mineral homeostasismoderateCalcium, magnesium, and phosphorus work synergistically to maintain bone mineralization and prevent age-related osteoporosis
- Promotes stable blood glucose and metabolic health when portion-controlledmoderateFiber content slows sugar absorption, reducing glycemic spikes; polyphenols enhance insulin sensitivity
Food Pairings
- ·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
Practical Tips
- ·Store pitted dates in an airtight container in the refrigerator or freezer to preserve polyphenol content and prevent crystallization; they keep for 6-12 months
- ·Limit portions to 2-3 dates per day (50-75g) to maintain blood glucose stability while enjoying health benefits without excess fructose
- ·Soak dried dates in water for 15-20 minutes before eating to rehydrate them, improving texture and making nutrients more bioavailable
- ·Choose Medjool or Deglet Noor varieties for highest polyphenol content; avoid date pastes or processed date products with added sugars
- ·Use dates as a whole-food sweetener in smoothies, energy balls, or oatmeal instead of refined sugar to reduce processed carbohydrate intake
Optimal Timing
Mid-morning or midday consumption paired with protein provides sustained energy for afternoon productivity while allowing time for glucose clearance before evening
- · Late evening before bed (may disrupt sleep via sustained glucose elevation)
- · On empty stomach (causes rapid glucose spike and insulin response)
Dates break a fast due to sugar content; consume after breaking a fast with protein to minimize metabolic stress
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
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.
What people ask about date
What is date?
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.
Is date healthy?
Date scores 64/100 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.
Is date high in protein?
Not particularly. A 40 g serving provides about 0.7 g of protein (~1% of the 50 g daily value).
Is date high in fiber?
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).
What vitamins and minerals are in date?
In a 40 g serving, date is highest in Vitamin B6 (~19% DV), Copper (~16% DV).
Is date keto-friendly?
Not really. A 40 g serving has about 27.3 g of net carbs (30 g total minus 2.7 g fiber).
When is the best time to eat date?
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
How much date should I eat?
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.
What pairs well with date?
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.
Supplements that mirror Date's nutrient profile
Encyclopedia entries that supply the same signature nutrients date contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Date
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.