Dates are the best nutrition for dieting

As we all know it is best for us to eat plenty of fruits and vegetables everyday. They are a great source of vitamins, minerals and wholesome substances for our body in order to function well.

If you follow a diet plan, no matter what kind, and you are starving for something sweet, I’ve got what you need – dates. They contain all healthy substances our bodies need and extremely low, almost zero amounts of fat and no cholesterol. Isn’t it great – all we need + zero cholesterol?

Let me list all healthy contents of this wonderful fruit:

All values are based per 100 grams (3.5 ounces) of dates.

Dates are with a high carbohydrates content:

  • Carbohydrates - 73.5 g* (g* – grams)
    Total dietary fiber – 7.5 g
    Sugars – 66 g
  • Proteins - 2 g
  • Total fat - 0.45 g


  • Calcium – 32 mg* (mg* – milligrams = 0.001 grams)
  • Magnesium – 35 mg
  • Phosphorus – 40 mg
  • Potassium – 652 mg

There are even more minerals like Iron, Zinc, Copper, Manganese, Selenium but they are in a smaller quantity.


  • Vitamin A
    Beta-carotene – 5 mcg
    Lutein + zeaxanthin – 75 mcg
  • Vitamin B6 - 0.192 mg in a single date
  • Vitamin B-complex
    Total folate – 13 mcg

Dates contain also Vitamin A1B1B2B3B5C and more than 20 different amino acids; they help us digest and assimilate carbohydrates easier and control blood sugar levels and fatty acids content in our bodies.

The selenium lowers the risk of cancer and heart diseases, as well as helps us keep our immune systems healthy.

Calorie count per date

A single date contains an average amount of 23 calories, which is considered a very low caloric amount.

The very low calorie count and the huge amount of healthy substances in dates make them the best nutrition for a diet plan menu.

  1. I’m definitly going for TAMER in my diet :) thanks fo the valuable information :)

  2. you are most welcome :)

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