Dates Nutrition Benefits Recipes

Food is Medicine: enjoy these simple recipes and discover how dates can support your health and wellness.

Dates nutrition, benefits, recipes... let your imagination run wild with the potential of fresh produce! Dates are very high in energy (sugar), but are also high in nutrients & other beneficial compounds.

As part of a healthy and well balanced eating pattern, dates can support your health and wellness, by providing:

  • 303 calories / 100g
  • 16% water


  • Vitamin A, B6 &K
  • Calcium
  • Magnesium
  • Niacin (B3)
  • Phosphorous
  • Potassium
  • Riboflavin (B2)
  • Thiamine (B1)
  • Zinc
  • Dietary Fibre

Health Benefits May Include:

  • Boost energy.
  • Decrease cholesterol.
  • Reduce triglyceride levels.
  • Prevent & relieve constipation.
  • Boost bone health.
  • Strengthen the nervous system.
  • Protect eyes and promote healthy skin.
  • Act as an alternative natural sweetener.

Choose dates that are firm and plump and without blemishes. They are best stored in an air tight container in the fridge to help them retain moisture. They can be stored like this for up to 6 months, but they may lose significant moisture and become too chewy. As an alternative, they can also be frozen for up to one year.

Dates Nutrition Health Benefits & Recipes:

For a further detailed nutritional analysis of dates, search:

The Australian Food Composition Database.

To learn more about how dates can fit into a healthy and balanced eating pattern, search:

The Australian Dietary Guidelines or Nutrition Australia's Healthy Eating Pyramid.

Please Enjoy: