Dates are soft, chewy, and sweet flavored fruit widely eaten in Middle Eastern countries. They are highly beneficial as they contain vital nutrients for maintaining good health. Low in fat, dates are one of the healthy snacking options to consider as they keep feeling fuller for a long time and achieve the desired health goals.
Native to Iraq, dates are one of the world's oldest fruits. They are popular for their high nutritional value of fiber, antioxidants, calcium and protein, and other amazing health benefits.
The dates are differentiated into two categories based on their appearances: Fresh and dry dates. The fresh dates have soft, plump skin with a glossy shine and are moist, distinct from the wrinkled, low-moisture dry dates. With their high nutritional profile, dates help to promote digestion, prevent diseases, support brain health, and improve bone density. In addition, due to their sticky characteristics, dates are used as a binding agent in many baking recipes, providing a pleasant smell. All age groups love dates due to many date benefits as they are a great addition to daily diet when eaten in moderation. However, dates contain a good amount of sweetness; therefore, it is advised to keep an eye on the intake of dates as they can cause a sudden spike in the blood sugar level.
Different Types of Dates and Health Benefits
Dates are sweet in flavor and come packed with amazing health benefits. Here is a list of the most popular types of dates and their exceptional health benefits:
1. Arabian Dates
Arabian dates are soft brown and long in size. They are demi-dry in state and have a moisture content under 15%. It is widely grown in Iran and Pakistan. Loaded with vital nutrients, Arabian Dates are known for their high nutritional profile. Loaded with Lactose and Fructose, these are a great source of natural sugar. In addition, it helps to relieve nervous tension, improve gastrointestinal function, and treat Anemia and fat. Around 100 grams of Arabian Dates contain 280 calories, 7 grams of fiber, 75 grams of carbs, and 2 grams of protein. In addition, these dates are a great source of minerals and vitamins such as iron, magnesium, and potassium.
2. Classic Dates
Classic dates are raw and natural, with high magnesium and potassium content. The G.I. index of classic dates is 42, which helps to maintain healthy blood sugar levels. They are not only good for health but also great for the skin too. Loaded with vitamins A, C, and D dates help to provide a natural radiance to the skin. In addition, their anti-aging properties help to keep the signs of aging at bay. The nutritional profile for a 100-gram classic date is 277 calories, 0.2g of fat, 7g of fats, 2g of protein, 66g of sugar, 0.9 mg of iron, 0.1mg of vitamin D, and 64 mg of calcium.
3. Fard Dates
Fard dates are widely grown in Oman and have a semi-moist texture. They have tender brown skin and a unique flavor. Rich in mild sweetness, it is popularly used in baking recipes. The Fard dates are rich in dietary fiber, calcium, protein, vitamin C, magnesium, potassium, and antioxidants; they boost energy when added to different types of food. The flesh of Fard dates is dense, contains a small number of seeds, and has its flavor in the Middle of the dates. With good fiber content, Fard dates help in a 100-gram serving; Fard dates include 319 calories, 80 g of fats, and 2.8 grams of protein.
4. Kalmi Dates
Kalmi dates are a special variety mainly grown in Saudi Arabia and are soft and semi-dried. With a low amount of fat and high energy content, Kalmi dates are called one of the heart-healthy food. They are black and medium length. High in vital nutrients like protein, vitamins, minerals, and iron, it helps to lower cholesterol levels, improve bone health, boost nervous system health, and refine the digestive system, in a 100-gram serving. In a 100-gram serving, Kalmi dates contain 282 calories, 75 grams of carbs, and 2-gram protein.
5. Medjool Dates
Medjool dates are semi-dried dates that have a sticky and soft texture and are native to Morroco. They are big and have a dark color, and have a caramel-like taste. Rich in selenium, magnesium, calcium, potassium, and copper contribute several health benefits. Regular intake helps to increase the potassium level in the body and makes the nervous system healthy. In addition, it helps to improve digestive function, strengthen the nervous system, lower heart risk, and enhance metabolism. In a 100-gram serving, Medjool dates offer 277 calories, 1.9 grams of protein, 64 grams of calcium, and 6.7 grams of dietary fiber.
6. Deglet Noor Dates
Deglet Noor dates are grown on the shores of the Mediterranean and are medium in size, have a translucent color, and taste similar to brown butter and cashews. They contain much fructose, making them a healthy substitute for refined sugar. They are used in bakery products like cakes, biscuits, and cookies. Like other dates, Deglet dates are a good source of fiber which helps improve digestion. In addition, a high level of potassium, calcium, and vitamin D helps strengthen the bone. In a 100-gram serving, Deglet Noor dates contain 282 calories, 2.45 grams of protein, 39 mg of calcium, 1.02 mg of iron, and 656 mg of potassium.
7. Barhi Dates
Barhi dates are round in shape with golden yellow color. They melt inside the mouth and give a sweet caramel-like flavor—a rich source of fiber, iron, potassium, B vitamins, flavonoids, and antioxidants; it helps promote digestion and lower cholesterol levels. It goes well with oranges, bananas, coconuts, cinnamon, maple syrup, and other nut and cheese. In a 100-gram serving, Barhi dates include 163 calories, 1.46 grams of protein, 8 grams of carbohydrates, 6.7 grams of dietary fiber, and 1.2 grams of iron. With three different ripening stages, Bahri dates have a unique taste and texture: the Khalal stage, Rutab, and Tamr.
8. Sayer Dates
Sayer dates are grown in Iran and have a light brown color with a caramel-like flavor. Because of their good moisture content, Sayer dates can be used for almost two years. With a sugar content of nearly 75%, they are used as a sweetener in pastries, desserts, and ice cream. In addition, it includes many antioxidants like flavonoids, carotenoids, and phenolic acid, which help to fight harmful radicals. Also, it helps reduce labor time, easing labor in pregnant women. In a 100-gram serving, Sayer dates include 358 calories, 74 grams of total carbohydrates, and 2 grams of protein.
9. Dayri Dates
Native to the Basra region in Iraq, Dayri dates are known for their large size, oval shape, and black color. They are harvested in the fall season and can be used in sweet and savory dishes. Their taste and flavor work well with goat cheese and bacon. An excellent source of dietary fiber, potassium, protein, iron, and folic acid, it provides daily fiber intake, maintains heart health, and adds sweetness to the food with no added sugar. In a 100-gram serving, Dayri dates provide
10. Mazafati Dates
Mazafati dates are medium in size, have black and thin skin, and belong to another Iranian category. They contain a good amount of moisture and iron content. Loaded with phosphorus, potassium, calcium, and magnesium, it helps to lower cholesterol levels and improve the nervous system. In a 100-gram serving, Mazafati dates include 264 calories, 1.61 grams of protein, 51 grams of carbohydrates, and 26 grams of dietary sugar. Moreover, they are low in fat and have a good fiber and protein content, making them a great healthy snack.
Q1: What’s the right time to eat dates?
Because dates are high in fibre and rich in antioxidants, consuming them in the morning on an empty stomach can lead to instant energy boosting and several health benefits.
Q2. How many dates to eat per day?
Dry dates contain high sugar content; therefore, eating only 5 to 6 dates per day is recommended to provide daily nutritional benefits to the body.
Q3. How to choose quality dates?
When purchasing dates in the market, you should look for the ones that are naturally shiny and plump. At, Nutraj we stock a range of 100% natural dates at super affordable prices that are rich in taste and packed with essential nutrients.
Q4. How to store dates?
One should store dates in an airtight container or a jar to lock in the flavours and place in a cool, dry, and dark place, away from sunlight. Kitchen shelves or refrigerators are an ideal choice for storage.
Though dates consist of several types and varieties, here were some of the most prevalent dates that are loved worldwide. Once you have shopped the dates of your preference, make sure you are consuming them regularly for best results. You can easily add dates to salads, smoothies, oatmeals, and shakes or enjoy it as a snack. If you're looking to buy some high-quality dates, Nutraj is your one-stop shop to explore some of the best dates online. Don't forget to explore our range today!