Healthy Dates


All the sweetness of sugar in a heart-healthy, whole food.

Date Varieties

• Cakes  • Cookies  • Smoothies  • Marinades  • Brownies  • Salad Dressings  • Muffins  • Pies  • Breads  • Cobblers  • Energy Bars  • Glazes  • BBQ Sauce  • Yogurt

Craveable Sweetness and Healthy Too!

Dietary Fiber A 1/4-cup serving of dates provides 11% of the Daily Value (DV) for fiber. Dates like most plant-based foods contain both soluble and insoluble fibers.

  • Soluble fibers dissolve in water and help to lower cholesterol absorption. As part of a daily diet, soluble fibers help to maintain healthy blood sugar levels.
  • Insoluble fibers do not dissolve in water and can add bulk giving you that full feeling of satiety. 


Antioxidant Phytochemicals Dates are rich in a variety of plant chemicals - such as phenolics, anthocyandins, procyanidins and flavonoids - shown to protect the body against oxidation.

Vitamins Dates contain 6 essential B vitamins. The body does not store these vitamins and they are best when consumed daily.

  • Thiamin, 2% DV
  • Riboflavin, 4% DV
  • Niacin, 4% DV
  • Pantothenic Acid, 6% DV
  • Vitamin B 6, 4% DV
  • Biotin, 8% DV

Minerals For a 40 gram serving of dates, there are 7 minerals consisting of:

  • Potassium. 6% DV
  • Copper. 10% DV
  • Magnesium. 4% DV
  • Manganese, 4% DV
  • Zinc. 2% DV
  • Calcium 2% DV
  • Iron, 2%

Dates are Heart Healthy


California Dates meets the American Heart Association’s definition of heart healthy. “A diet low in saturated fat and cholesterol may reduce the risk of heart disease. Dates are free of saturated fat, trans fat, sodium and cholesterol.
Triglycerides (TG) are fats circulating naturally in the blood stream carrying energy throughout the body.

When the triglyceride level becomes elevated it can be a risk factor for many diseases, mainly:

  • Heart disease 
  • Metabolic syndrome 
  • Non-alcoholic fatty liver 
  • Obesity



Dates are the naturally lowest moisture whole fruit because they are grown in the arid desert. While most fruits range from 75 - 95 percent moisture, fresh whole dates are less than 30 percent moisture; making them a naturally dry fruit. 

Nutrient Density means the nutrients are equal to or more than calories per serving. Dates have 110 calories per a 40 gram serving equal to 6% of a 2000 calorie daily diet. 

Date varieties are not all the same size. To determine the calorie value of a date use this method:

6 medium dates (40g) = 18 calories each
3 large dates (40g) = 37 calories each
2 jumbo dates (40g) = 55 calories each

Dates Complement Any Diet

Dates Complement Any Diet

A Mediterranean Diet Staple

As one of the oldest known fruits from the desert, dates have always been part of a healthy, Mediterranean diet. In addition to helping people lose weight, the Mediterranean diet seems to help people lower their cholesterol, reduce their risk for Alzheimer’s, diabetes and various types of cancer, and improve rheumatoid arthritis. This diet is centered on foods indigenous to the Mediterranean region – like olive oil and fish, along with whole grains and plant foods, including, of course, the date.

Dates for DASH dieters

DASH stands for Dietary Approaches to Stop Hypertension and is a flexible and balanced eating plan which emphasizes fruits and vegetables to help create a heart-healthy eating style for life. Because the date fruit contains potassium, calcium, magnesium, and are a good source of fiber, they're a perfect fit for the DASH diet.

Kids Love'em!

When it comes to sweets, dates are the healthier choice. Most sugary treats have refined sugars that can cause spiking blood sugar levels harmful to your well-being. Dates on the other hand, are deliciously sweet and contain important minerals such as potassium necessary for growth, health, and maintaining the healthy development of muscle and bone. This essential mineral is needed to build muscle, regulate your heart beat, control fluid balances and break down carbohydrates. Vitamin B6 found in dates is an essential nutrient for protein metabolism so that your body can build muscle and grow hair and nails.

Dates for Vegetarians, Vegans and Paleo Dieters

Dates provide vegetarians and vegans with amino acids, particularly lysine and leucine. Dates are also a terrific source of nutrients for paleo dieters, who are limiting added sugars.

Ancient Diets

In traditional ancient diets, a bowl of dates is offered on the table at each meal. And a date would often accompany a cup of coffee or tea. These beverages were consumed unsweetened. A date would provide the desired sweetness and complement to the drink. This custom continues today in many cultures.

Eating dates add fiber, nutrients and antioxidants to the diet. Coffee and tea adds water volume for satiety - a perfect combination. 

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