ARE DATES REALLY HEALTHY OR A SUGAR TRAP?
Small fruits with big impact: Dates are not only a great snack for in-between meals but are also packed with valuable nutrients for our bodies. Read here why it’s recommended to snack on three to five dates a day.
Where Do Dates Come From?
As far back as 5,000 years ago, dried fruit was a staple in the diet of desert nomads, serving as a basic food source. Dates are not only long-lasting and durable but—as we know today—also very nutrient-rich.
The date palm is a cultivated plant from the Persian Gulf. Today, it is primarily grown in Tunisia, Morocco, and Algeria. Hence, dates are also known by the nickname “fruits of the Orient.” In this country, they are sold year-round, mostly in dried form. Fresh dates can be purchased in Germany between September and January.
What Types of Dates Are There and Which Taste Best?
There are about 1,500 varieties of dates worldwide. Among the most well-known and popular are the Medjool date, which is particularly in demand during Ramadan (after strict fasting during the day, it is a popular energy boost once the sun has set), and the Deglet Nour variety.
Medjool Dates
The Medjool variety, also known as the king date, is very popular among date fans. Compared to the regular date, it is significantly larger and is particularly noted for its fine, balanced sweetness. However, this also comes at a price, as a standard 200-gram package costs at least five euros.
Deglet Nour
There are also more affordable alternatives. In Central Europe, the Deglet Nour variety is mostly sold (around two euros per package). These are the fruits of the true date palm, found in subtropical regions. The main growing area for Deglet Nour (also known as “fingers of light”) is Algeria. They have a firm consistency and are pleasantly sweet.
Storage of the Fruits
The sugar content of dates also acts as a natural preservative, making the dried fruits last up to a year without issue. However, it is recommended to transfer the dates from the regular packaging into an airtight container. This protects them from moisture loss and keeps them fresh and juicy for longer.
What Nutrients Are in Dates?
So, what good things are in these small reddish-brown fruits? Primarily, dates are a real energy booster due to their natural fruit sugar content. People in the dry countries of origin have been taking advantage of this for thousands of years, which is why the fruits are also called “bread of the desert.” Although they resemble a real treat with their sweet, caramel-like taste, dried dates have a moderate calorie count of 282 kilocalories per 100 grams compared to gummy candy or chocolate. If you eat a 100-gram chocolate bar instead, you get nearly double the calorie content (500 to 600 kilocalories).
Nutritional Values per 100 Grams of Deglet Nour Dates
- Energy: 282 kcal1
- Protein: 2.5 grams
- Fat: 0.4 grams
- Carbohydrates: 75 grams
- of which sugar: 63 grams
- of which fiber: 8 grams
- Calcium (39 mg)
- Magnesium (43 mg)
- Potassium (660 mg)
- Iron 1 mg
- Zinc: 0.29 mg
- Beta-Carotene: 6 µg
- Vitamin E: 0.05 mg
- Vitamin B1: 0.052 mg
- Vitamin B2: 0.066 mg
- Vitamin B6: 0.165 mg
- Folic Acid: 19 µg
- Vitamin C: 0.4 mg
Notable here are the fiber and potassium content. Fiber is known as a prebiotic, which feeds our beneficial gut bacteria. Potassium supports heart and muscle function. For comparison: A banana, often cited as a particularly good source of potassium, contains 450 milligrams in the same amount, while a date boasts 660 milligrams. However, meeting the daily potassium requirement of about 4,000 milligrams solely with dates is less advisable, as it also increases sugar intake.2 Consider the sweet fruit more as a suitable supplement.
Dates also contain the minerals magnesium, calcium, and phosphorus, which are particularly important for healthy bone development. Additionally, beta-carotene is present, which regulates cell growth in the body, controls the immune system, and acts as an antioxidant.
Why Dates Can Also Help With Sleep Problems
Also interesting about dates is their high content of tryptophan, an amino acid needed for the production of the sleep hormone melatonin. With long-term consumption, dates are said to even help with sleep problems. It is recommended to eat three dates about two hours before sleeping every day. After about two weeks, the promised calming effect should set in, provided your body responds to it—thus a natural method to promote sleep.
How Else Can Dates Be Used?
Are dates, as a pure snack, too boring for you? Pay attention! There are many other uses for the sweet fruits. They are excellent as a natural sweetener in smoothies, yogurt, or muesli. There are also many recipes for healthy snack alternatives based on dates, such as delicious energy balls combined with almonds and coconut flakes!
- USDA. Dates, deglet noor. (accessed on October 28, 2025) ↩︎
- Deutsche Gesellschaft für Ernährung (DGE). Kalium. (accessed on October 28, 2025) ↩︎
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2025-10-30T22:04:41Z