Dates Nutrition Facts & Wellness Guide: Calories, Vitamins, Fiber (Fruit of the Palm)

Dates (khajoor), often called the "fruit of the palm," are not just naturally sweet – they are powerhouses of essential nutrients. Whether eaten fresh or dried, dates are packed with fiber, vitamins, and minerals that support holistic wellness. Let’s dive into the nutritional facts of dates and understand how they contribute to a balanced diet.

Nutritional Profile of Dates (Per 100g - Approximate)

• Calories: 277 kcal

• Carbohydrates: 75g (mainly natural sugars)

• Fiber: 7g

• Protein: 2g

• Fat: 0.2g

• Iron: 0.9 mg

• Potassium: 656 mg

• Magnesium: 54 mg

• Vitamin B6: 0.2 mg

• Calcium: 64 mg

• Antioxidants: Flavonoids, Carotenoids, Phenolic Acid

Key Wellness Benefits of Dates

1. High in Fiber for Digestive Wellness

Dates are an excellent source of soluble fiber which aids digestion, prevents constipation, and supports a healthy gut microbiome.

2. Natural Energy Booster

Rich in natural sugars like glucose and fructose, dates are ideal for quick energy, making them a perfect snack before workouts or during fasts.

3. Rich in Essential Minerals

Dates are abundant in potassium, magnesium, calcium, and iron – crucial for bone strength, heart function, and oxygen transport.

4. Vitamin-Rich for Metabolism and Brain Function

Dates contain Vitamin B6 which supports brain development, hormonal balance, and metabolism.

5. Low in Fat, High in Antioxidants

Dates contain almost no fat but are rich in antioxidants that protect your body from oxidative stress and inflammation.

Are Dates Good for Weight Loss?

Yes – when eaten in moderation. Despite being calorie-rich, their fiber content keeps you full longer, helps manage cravings, and supports metabolism.

Lion Dates: The Healthiest Way to Eat Dates

At Lion Dates, we process dates hygienically without additives. Whether it’s our premium Desert King variety or Kimia dates, you get the natural goodness of dates in every bite.

Quick Tips to Include Dates in Your Diet

• Add chopped dates to breakfast oats or cereal

• Blend into smoothies or milkshakes

• Use Lion Dates syrup as a sugar substitute

• Make healthy sweets like date ladoos or khajoor halwa

Embrace dates as part of your daily wellness journey with Lion Dates – India’s most trusted dates brand.