Medjoul Dates

Medjool dates are a concentrated source of healthy nutrients. Just 2 dates (48 grams) provide :

• Calories: 133
• Carbs: 36 grams
• Fiber: 3.2 grams
• Protein: 0.8 grams
• Sugar: 32 grams
• Fat: 0 grams
• Calcium: 2% of the Daily Value (DV)
• Iron: 2% of the DV
• Potassium: 7% of the DV
• Copper: 19% of the DV
• Vitamin B6: 7% of the DV
• Magnesium: 6% of the DV

Dates offer a significant amount of fiber and variety of vitamins and minerals, including iron, potassium, B vitamins, copper, and magnesium

Compared with other common varieties like Deglet Noor, Medjool dates contain significantly more calcium . Calorie and sugar content

Dates are a concentrated source of natural sugars.

While people who monitor their blood sugar may need to moderate their intake of dates, one small study found that this stone fruit has a low glycemic index (GI) and shouldn’t cause large increases in blood sugar .

Yet, Medjool dates pack many calories in a small serving. For this reason, you may want to keep your intake in check.

Dried fruits, which also include raisins, dried apricots, and prunes, contain more calories per serving than their fresh counterparts because they have less water .

Most of the calories in Medjool dates come from their sugars .

SUMMARY

Medjool dates are rich in natural sugars, fiber, and several vitamins and minerals. Like other dried fruits, they pack a lot of calories in a small serving.

Medjool dates offer several health benefits.

May protect your heart

The fiber and antioxidants in Medjool dates may help protect your heart.

Fiber can help lower your LDL (bad) cholesterol and keep your arteries clean, reducing your risk of heart disease. Just 2 dates (48 grams) contains over 3 grams of fiber .

One test-tube study found that Medjool and other date varieties lowered LDL (bad) cholesterol and prevented the buildup of plaque in arteries. Plaque accumulation can eventually block blood flow, leading to a heart attack or stroke .

Medjool dates are also a rich source of antioxidants, which help fight damage caused by unstable molecules called free radicals. Their carotenoid and phenolic acid antioxidants have both been studied for their beneficial effects on heart health .

Supports healthy digestion

Fiber is essential to promoting healthy digestion and bowel regularity. In fact, sufficient fiber in your daily diet helps form stool and prevent constipation .

Eating enough fiber may also reduce your risk of digestive diseases like colorectal cancer .

In a 3-week study, 21 people ate 7 dates (168 grams) per day and significantly improved their bowel movement frequency, compared with when they didn’t eat dates .

High in antioxidants

Medjool dates boast several antioxidants, which can protect your cells from oxidative damage that can lead to diseases like cancer, heart disease, and brain ailments .

Those in Medjool dates include flavonoids, carotenoids, and phenolic acids, which have been studied for their anti-inflammatory, anticancer, and brain-protective properties .

One study in dried fruit found that dates had the highest antioxidant content when compared with figs and prunes .

Other potential health benefits

• Natural fuel for your body. Medjool dates offer a high number of carbs in a small serving. Carbs are your body’s main source of energy .
• May support bone health. Medjool dates contain a small amount of calcium and are a decent source of potassium, manganese, and copper, all of which are important nutrients for bone health .
• May protect brain health. Animal studies link dates’ antioxidants to lower levels of inflammatory markers and reduced brain plaques associated with conditions like Alzheimer’s disease .