Is Dates good for your health condition?
Dates are a very sweet dried fruit common in the Gulf and across India. They are rich in natural sugar and calories, so small servings are typical.
Nutrition per 100 g
| Calories | 282 kcal |
|---|---|
| Protein | 2.5 g |
| Carbohydrate | 75 g |
| Sugars | 63.4 g |
| Fibre | 8 g |
| Fat | 0.4 g |
| Saturated fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 2 mg |
| Potassium | 656 mg |
| Purines | not listed in the USDA purine table |
Source: USDA FoodData Central (SR Legacy), entry "Dates, deglet noor". Purines: USDA and ODS-NIH Database for the Purine Content of Foods, Release 2 (2025).
Quick guide by condition
| Diabetes or prediabetes | Limit or keep portions small |
|---|---|
| High blood pressure | Low in salt |
| High cholesterol | Low in saturated fat and cholesterol |
| High uric acid or gout | Not listed in the USDA purine table |
| Weight loss goal | Moderate calories |
This guide only uses the nutrient numbers above (rules explained on How it works). It is general information and does not know your medicines, test results or portion size.
Common questions
Can people with diabetes eat dates?
Going by its sugar and carbohydrate numbers, the general guide is: limit or keep portions small. Portion, cooking method and what you eat it with all change the effect on blood sugar, so check with your doctor or dietitian before changing your diet.
Is dates OK for high uric acid or gout?
Purine level: not listed in the USDA purine table. General guide: Not listed in the USDA purine table. Purine tables describe the food, not your body, so ask your doctor what is right for you.
Is dates good for high blood pressure?
Sodium is 2 mg per 100 g. General guide: low in salt. Salt added during cooking often matters more than the food itself.