Date

Nutrition per ~40 g · 1–2 dates

27.3 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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 64.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it midday

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

Best avoided

• 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