# Nutritional profile of dates

> Live situation record from CLSTR: https://clstr.news/situations/nutritional-profile-of-dates
> Updated: 2026-10-09T09:11:20.000Z. Sources: 4. Developments: 2.

Dates are identified as nutrient-dense foods that provide quick energy, essential minerals, and antioxidants, though they require portion control due to high sugar and carbohydrate content.

Data indicates that 100 grams of dates contain approximately 64.7 grams of carbohydrates and 295 calories. They are rich in dietary fiber, with Medjool varieties containing about 6.7 percent and Deglet Nour varieties containing up to 9 percent. Key nutrients include potassium, magnesium, iron, calcium, and vitamins A, B1, and B2. Additionally, the presence of polyphenols helps inhibit inflammation and protect cells from oxidative stress.

To avoid excessive caloric intake or bloating, experts recommend moderate consumption. For general daily intake, a limit of approximately three dates per day is suggested, while athletes under high physical exertion may consume four to five.

## Timeline

### 2026-10-09: Nutritional benefits and consumption of dates

Dates are nutrient-rich fruits providing quick energy, fiber, vitamins, and antioxidants, though they are high in sugar and calories, suggesting a daily limit of three to five fruits.

2 sources. https://clstr.news/cluster/nutritional-benefits-and-consumption-of-dates

### 2026-10-05: Nutritional profile of dates: superfood or calorie bomb

Dates offer significant nutrients like fiber and potassium but are high in sugar and calories. Moderation is key, with a recommended snack portion of about 25 grams.

2 sources. https://clstr.news/cluster/nutritional-profile-of-dates-superfood-or-calorie-bomb

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Cite as: Nutritional profile of dates. CLSTR, https://clstr.news/situations/nutritional-profile-of-dates