Nutrition Information

People have been eating dates for thousands of years. As one of nature’s sweetest fruits, California Dates have several health benefits. They are packed with several essential nutrients, fiber, antioxidants, and more. Because of the equal balance of carbohydrates and fiber, California Dates are an all natural energy source with no added sugar.

For the most comprehensive guide to California Dates,

Download the Health & Nutrition Guide

What’s in a Date?

Nutritional profile at a Glance

Balanced carbohydrates & fiber

California Dates are composed of approximately 75% carbohydrates including natural sugars (gluciose and fructose), balanced with dietary fiber. This sets them apart from sugar, which consists primarily of 99.8% carbohydrate sugars. This unique composition makes dates a nutritionally superior choice.

California Dates - The Natural Energy Booster

Balanced glucose and fructose make  California Dates a natural energy booster, offering both immediate and sustained energy, while fructose is absorbed more slowly, contributing to a sustained energy source. 

Dates have a low Glycemic index of 42 per 100 g 

Low glycemic index

California Dates contain natural compounds (fiber, sorbitol,fructose and water) that hinder rapid sugar absorption and lower the glycemic index (GI), making them a suitable choice for individuals conscious of their glycemic index. Dates have a low glycemic index (GI) of 42 per 100 grams. This indicates that they have a minimal impact on blood sugar levels. Eaten in moderation, California Dates can be a part of a healthy, balanced diet plan for individuals managing diabetes, pre-diabetes, or those aiming to regulate blood sugar levels.

*Always consult with your healthcare provider, dietitian, or nutritionist before making any dietary changes.

A Good Source of Fiber

California Dates, like most plant-based foods, contain both soluble and insoluble fibers.
Soluble Fiber
Soluble fibers dissolve in water and help to lower cholesterol absorption. As part of a daily diet, soluble fibers can assist in lowering blood cholesterol and glucose levels. help to maintain healthy blood sugar levels. Dates contain some solubkle fiber.

Insoluble Fiber
Insoluble fibers do not dissolve in water, promoting the movemen t of material through the digestive system and absorbing water to increase stool bulk. Date fibers are mostly insoluble.

The benefits of a high-fiber diet include:

  • Normalizes Bowel Movements
    Dietary fiber increases the weight and size of a stool and softens it. A bulky stool is easier to pass, decreasing the chance of constipation. With loose, watery stools, fiber may help to solidify the stool as it absorbs water and adds bulk.
  • Helps to Maintain Bowel Health
    A high-fiber diet may lower the risk of developing hemorrhoids and small pouches in the colon (diverticular disease). Dates offer fiber without seeds for those who need to avoid them in their diet.
  • Lowers Cholesterol Levels
    Soluble fiber found in dates, like all fruits, may help lower total blood cholesterol levels by lowering low-density lipoprotein (LDL), or “bad” cholesterol levels.
  • Assists in the Control of Sugar Levels
    For people with diabetes, fiber – particularly soluble fiber – can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

Date polyphenols compared to other fruit (Polyphenols per 100 g)

Polyphenols: Antioxidant Health Benefits

Date polyphenols act both as antioxidants and activate metabolism regulators.

Human metabolism is regulated by a group of receptors (receivers) located in the gut, liver, and kidneys. These receivers control the amount of fat, cholesterol, sugar, and hormones in the blood to maintain a healthy balance. To control this balance, you must eat foods with polyphenols that activate these switches regulating production, turning it on and off.

Date polyphenols are a perfect match for these receptors. California Date research confirms that date polyphenols activate 2 receptors (nuclear hormone receptors).

  • FXR lowers 2 fats (triglyceride and cholesterol)
  • PPARa starts fat-burning

6 Essential B Vitamins

B vitamins are naturally occurring in dates in balanced amounts. They play several essential roles in health metabolism as the B Vitamin converts energy from fats and carbohydrates into energy the body uses.

Essential to Nerves and Energy Metabolism
Some B vitamins help protect from elevated homocysteine, a compound that should be controlled for heart health. Folate, B6, and B12 (from animal products) all help to keep healthy levels for heart health.

Consuming dates on a daily basis ensures these water-soluble vitamins will be replenished since the body does not store them.

7 Essential Minerals

Minerals from the rich desert soil make California Dates a nutrient-dense, healthy whole fruit. The minerals are all naturally occurring from the date palm trees and include potassium, copper, magnesium, manganese, zinc, calcium and iron.
California Dates include some additional beneficial minerals including Boron. The one mineral dates do not possess is Sodium. This makes California Dates a perfect complement to high-sodium foods including dairy and meats.

The human body needs potassium to contract muscle and keep the heartbeat regular. Diets rich in potassium help to balance the sodium in consumed food, which may help to control blood pressure. Most Americans need more potassium in a daily diet.
Electrolytes like potassium can be lost during prolonged exercise; replacing water and electrolytes such as potassium can help keep the body hydrated.


  • Balance the body’s amount of water
  • Balance the acid/base (pH levels)
  • Keep the body and brain working well
  • Copper is known as a heart-healthy mineral as it is involved in the supply of oxygen that the cardiovascular system carries from the lungs throughout the body.
  • Some people have difficulty absorbing copper, like Celiac patients, who avoid gluten and wheat products, and they need to make sure they are getting enough.
  • Copper works in tandem with other minerals to help metabolize iron. It helps the body absorb and store iron, essential in forming red blood cells.
  • Magnesium is used in activating B vitamins. Dates have 6 B vitamins and the magnesium in dates work together with these B vitamins to help energy production.
  • It helps regulate many systems in the body’s muscles and nerves including blood sugar control and blood pressure regulation. Magnesium is also involved in bones, energy production, muscle contractions, and normal heart rhythms.
  • Magnesium works in tandem with other minerals to help absorb calcium, vitamin C, and potassium. California Dates have a wide range of nutrients working together to benefit their effectiveness.
  • Manganese is a cofactor for many enzymes. Through the action of these enzymes, manganese is involved in amino acid, cholesterol, glucose, carbohydrate metabolism, and thyroid hormone function. It is an essential mineral for keeping body energy functioning at its best.
  • Zinc assists with the immune system and is involved in growth, vision and wound healing. Carbohydrate and protein metabolism are assisted by Zinc.
  • The nutrient a body needs for building and keeping bones strong is Calcium. It is also required for a wide range of other actions such as for the muscles to contract, blood to clot, and nerves to function properly.
  • It is important to get Calcium from foods like dates because all of the minerals in dates help calcium be absorbed and stored.
  • Iron is the mineral essential to form protein that carries oxygen throughout the bloodstream in the body. Necessary for growth and normal cell functions, Iron is also used to make some hormones and connective tissue.
  • Most Americans are lacking this mineral in their diet. California Dates are  sweet, whole fruits that provide iron with the added mineral helping to absorb and store it