Can Dates Make You Fat & Cause Weight Gain?

Dates are the fruit obtained from the date palm tree, which is grown across the world’s tropical regions. Recent years have seen a rise in the popularity of dates.

The vast majority of these fruits sold in western countries are dried.

These fruits can be determined to be dried based on their appearance. A wrinkly complexion denotes dehydration, but a smooth complexion indicates freshness.

Depending on the type, most fresh dates are quite small and range from brilliant red to brilliant yellow. Deglet Noor and Medjool are the most popular types of dates.

It is not a low-calorie food, but it can be included in a low-calorie diet without causing weight gain if they are consumed in moderation. 

They contain fiber, magnesium, potassium, copper, manganese, and vitamin B-6, making dates a more nutritional option than cakes, pies, and candies for satisfying a sweet tooth.

Dates are chewy and have a sweet taste. In addition to being rich in essential nutrients, they offer many benefits and applications.

Nutritional Information

Dates have a great nutrient profile. They contain more calories than other fresh fruit since they are dried and also provide similar amounts of calories as other dried fruits, like figs and raisins.

The majority of dates’ calories come from carbohydrates. The remainder comes from a negligible quantity of protein. They also contain critical minerals and vitamins in addition to a substantial quantity of fiber, despite their calorie content.

A serving of 100 grams includes::

  • Carbs: 75 grams.
  • Calories: 277.
  • 12 % of the Daily Value for Vitamin B6.
  • Magnesium: 14% of the Reference Daily Intake.
  • 20% of RDI for potassium.
  • Iron: 5% of the Recommended Daily Intake.
  • Copper comprises 18% of the RDI.
  • Protein: 2 grams.
  • Manganese comprises 15% of the RDI.
  • Fiber: 7 grams.

Additionally, they are also rich in antioxidants, which may contribute to the health of many individuals.

Higher Antioxidants 

Dates include a variety of powerful antioxidants that provide a number of health benefits, which includes a decreased risk of multiple diseases.

Antioxidants keep your cells safe from the free radicals, which are unstable chemicals that can hurt your body and make you sick.

Compared to other related fruits, like dried plums and figs, dates appear to contain the highest concentration of antioxidants.

Some of the most strong antioxidants in dates are as follows:


Carotenoids boost heart health and may lower the chance of vision problems such as macular deterioration.

Phenolic acid

It is known for its anti-inflammatory qualities and may reduce the chance of developing cardiovascular disease and cancer.


Flavonoids are effective antioxidants that have been examined for their ability to lessen the risk of Alzheimer’s disease, diabetes and certain forms of cancer.

Calorie Content

Each of the medjool dates contains 66 calories, and five pieces of this date contain 346 calories. Be mindful of your portion size since calories in dry fruits can quickly add up. A one-cup serving of the deglet noor date contains 415 calories. 

Most expert nutritionists recommend increasing your consumption of dried fruit if you’re aiming to put on some weight because dried fruit, especially dates is typically richer in calories than fruit.

Rich in Fiber 

The fiber present in dates slows down the emptying of the stomach, allowing you to feel fuller for longer. 

According to a review in the journal of nutrition, it may promote satiety and reduce the amount of calories you obtain from lipids, proteins and carbohydrates, hence aiding in weight loss. 

Almost every Medjool date contains 6.0% of the daily value or 1.6 gms of fiber; eating five pieces of this date will give you 30% of the daily value or approximately 8 gms of fiber.

Density of Energy

They contain an average energy density of 2.75 calories per gm, placing dates in the same category as part-skim mozzarella cheese, boiled eggs, and whole-wheat bread.

Low-energy-density foods, such as fresh vegetables and fruits, are optimal for weight loss, specifically when consumed before higher-energy-density items. They allow you to feel full while consuming fewer calories. 

Foods with a high caloric density, like butter, bacon, crackers and cookies, are the most fattening.

Healthy Dessert Alternative

The easiest method to incorporate dates into a nutritious diet plan is by substituting them with higher-calorie and nutrient-poor meals. If you want something sweet but don’t want to exceed your everyday calorie limit, four dates are a better choice than pie or cake. 

A piece of apple pie has roughly 411 calories, and a slice of chocolate cake has about twice as many calories as five dates, with 600 calories, which is much more than the calories in five dates.

Beneficial For Skin And Hair Health

A professional dermatologist says that this dry fruit is full of vitamins C and D, which help the body make collagen and keep skin soft. 

A skin specialist added that dates are also exceptionally rich in antioxidants, particularly tannins, which prevent oxidation and cell damage and also aid in reducing inflammation. They include nutrients that strengthen subcutaneous tissues, resulting in skin that is softer and smoother. 

they have antioxidants that stop free radicals from doing damage and prevent wrinkles and fine lines from appearing. 

This dry fruit include pantothenic acid, which improves the skin inside and imparts a bright glow. Another benefit of these dried fruits is their ability to heal widespread skin allergies, experts explained.


Eating dates won’t make you fat. However, if you eat it in excess it can lead to weight gain as it contains high calories.

They are exceptionally nutritious fruit to incorporate into your diet.

These dried fruits are rich in a variety of fibers, antioxidants and minerals, all of which may provide health benefits ranging from improved digestion to a lower illness risk.

There are multiple ways to incorporate dates into your diet. They are commonly used as a natural sweetener in numerous recipes. They are also delicious snacks.

Dates are most commonly found dried. However, they contain more calories than fresh fruit and should be consumed in moderation. They should be included in your diet, as they are both nutritious and tasty.

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