The Date (Phoenix dactylifera) is a powerhouse of natural energy and essential nutrients, evaluated here per 100 grams of the dried fruit.

Nutritionally, dates are characterized by their remarkably high carbohydrate content (75.0g per 100g), predominantly in the form of simple sugars like glucose and fructose, which explains their caloric density (282 kcal). While the sugar content is high (63.4g), it is important to note that this is natural sugar, paired with a significant amount of dietary fiber (8.0g). This high fiber content is crucial for promoting digestive regularity and assisting in blood sugar management by slowing the absorption of these intrinsic sugars.

Dates are nearly fat-free (0.4g total fat) and offer a moderate source of plant-based protein (2.5g). Their true micronutrient value shines in their mineral profile. They are an exceptional source of Potassium (696 mg), which is vital for heart health, fluid balance, and nerve signaling. The fruit also provides notable amounts of Magnesium (43 mg) and Copper (0.36 mg), essential cofactors for numerous enzymatic reactions, and Iron (1.0 mg), supporting oxygen transport.

Furthermore, dates contribute to B-vitamin intake, specifically Niacin (1.6 mg) and Vitamin B6 (0.25 mg), which are key in energy metabolism. The presence of antioxidants, particularly carotenoids like Beta-carotene (89.0 mcg), adds to their health protective qualities. From a nutritional standpoint, dates serve as an excellent, whole-food alternative to refined sugars, offering both quick energy and substantial micronutrient support, making them a superb addition to a balanced diet, particularly for athletes or those needing quick, sustained energy release.