Nutritional profile of dates: superfood or calorie bomb

Dates are characterized as both nutrient-dense foods and high-calorie options depending on consumption levels. While often viewed as a healthy alternative to processed sweets, their high carbohydrate and sugar content requires portion control.

According to data from Anses, 100 grams of dates contain approximately 64.7 grams of carbohydrates, 7.3 grams of fiber, and 696 mg of potassium. They also provide magnesium, iron, and various antioxidants. The drying process used for most commercial dates concentrates these sugars and calories by removing water content.

Nutritional impact varies by variety; for instance, a large Medjool date provides about 66 kcal, whereas a small Deglet Nour date contains roughly 20 to 25 kcal. Experts suggest a moderate portion of approximately 25 grams, or three small dates, as a suitable snack to benefit from their fiber and potassium without excessive caloric intake.