Dates are prized for their impressive nutritional value. They’re rich in essential minerals like magnesium, potassium, calcium, manganese, iron, and phosphorus, along with vitamin A.

These naturally sweet fruits are also high in fiber, promoting healthy digestion and supporting gut health. Despite being low in fat, dates offer a modest amount of protein and around 280 calories per 100 grams, making them a great energy-boosting snack.

In addition to their nutrients, dates are loaded with antioxidants—such as flavonoids, carotenoids, and phenolic acid. These compounds help combat inflammation and oxidative stress, potentially reducing the risk of chronic diseases.