Black Dates: Nutritional Value And Benefits



Published on: 13-Sep-2022


10 min read


Updated on : 02-Nov-2023




Kajal Tharwani


Black Dates: Nutritional Value And Benefits

Black Dates: Nutritional Value And Benefits

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Do you like dates? Of course, everyone does! But, do you know the health benefit of dates? If not, then do not leave without reading them all. 

Dates or Khajoor is a vital palm crop of ancient origin which grew in the Middle East, especially in desert oases. Persian and Iran are the most critical dates producing countries, followed by Saudi Arabia, Algeria, Iran and Egypt.

There are numerous methods for consuming dates. When they are at the rutab (semi-ripe) and tamae (riped) stages, they are consumed with little to no processing. They contain antibacterial, anti-inflammatory and antioxidant properties. 

Table Of Contents

1. What Are Black Dates? 

2. Black Dates Nutritional Value 

3. What Are The Types Of Black Dates? 

4. Benefits Of Black Dates 

5. Ways To Keep Black Dates And Recommended Precautions 

6. Dietitian's Recommendation 

7. The Final Say 

8. FAQs 

What Are Black Dates? 

Dates come in various forms, sizes and hues and are predominately sweet. People have used its fruits, leaves, and stems for thousands of years in different forms. These are typically oval to cylindrical, with lengths of 3 to 7 cm and widths of 2 to 3 cm. 

The black dates are rich in caramel flavour and added to salads, milkshakes, icecreams, cakes, bread and cookies. According to a study paper published in the Journal of Ayurveda and Integrative Medicine, “ Date palm fruits may improve memory and slow the progression of Alzheimer’s disease.” 

Black Dates Nutritional Value 

There are several dates, such as Barhi, Medjool, Deglet Noor, Dayri, Zahidi and Halawi. Medjool dates, including the black variety, provide the following nutrients and disease-preventing  antioxidants. 

  • Calories - 277kcal 
  • Fat - 0.2g 
  • Fibre - 7g 
  • Proteins - 2g 
  • Sugar - 66g 
  • Iron - 0.9mg 
  • Vitamin - 0.1mg 
  • Calcium - 64mg 

What Are The Types Of Black Dates?

The types of black dates are: 

1. Medjool Dates

Medjool dates have a fibrous texture and are available in a reddish-brown colour. They are primarily grown in Morroco, Palestine, Jordan and Saudi Arabia. These dates have a delicate and sweet flavour. 

2. Dayri Dates 

Dayri dates have a soft, crimson skin and range in size from medium to large. The skin changes from red to amber, turning golden brown when these dates rip. These dates originate from Iraq and have a smooth, dense, sweet flavour. 

3. Safawi Dates 

Safawi dates are round and medium in size. They have a dark cherry colour with a hint of brown. They are predominately grown in Madinah and Saudi Arabia. These dates have a sweet flavour. 

4. Kalmi Dates 

Kalmi dates are one of the varieties of safawi dates. They have a tiny cylindrical shape and are dark brown tints. These are grown in Madinah but are native to Oman. They have a familiar date flavour with added sweetness. 

Benefits Of Black Dates 

Black dates come with abundant health Benefit. However, a few of them are: 

  • Good for heart health
  • Improves digestion 
  • Good for the skin 
  • High in antioxidants
  • Protects brain health 
  • Supports bone health 
  • Protects kidney 
  • Rich in vitamins 
  • Maintains blood sugar 

You Can Also Read - Best Dry Fruits For Weight Loss 

Ways To Preserve Black Dates And Recommended Precautions 

The shelf life of fresh dates in the refrigerator is about two weeks, while the shelf life of preserved dates, depending on the preservation procedure, can be much longer. Therefore, the dates should be kept dry in a vast, airtight container and out of direct sunlight and moisture. 

The Recommended Precautions 

1. People with digestive issues should visit a doctor to know the proper amount of black dates they should because they can take a while to digest. 

2. Dates intake should be restricted and avoided right before bed if you have colitis or gastrointestinal. 

3. Dates contain a lot of potassium. Therefore, consuming a lot of them may result in hyperkalemia. 

4. Dates might make asthma symptoms worse. According to a study, mould allergies, which are frequently found in dry fruits like dates, are experienced by 80% of persons with asthma.

Dietitian's Recommendation 

Black dates are a healthy substitute for refined sugar and sweeteners. Most black dates have been used in vegan brownies, energy bars, macaroons and other desserts. Moreover, dates help with constipation problems during pregnancy and even aid uterine contraction and delivery. Therefore, one should consider dates in a healthy diet during pregnancy. 

The Final Say 

Dates are antioxidant-rich and nutritious. Moreover, many studies and research show dates' benefits in a specific disease. Therefore, it is used in many smoothies, syrups, and snacks. In short, it is a natural sweetener.


1. How many dates should I eat a day?

Having five or six dates per day is good for your health. But, remember, since it has some sugar added, do not consume them in excess, as they can lead to high sugar levels and diabetes.

2. Which type of dates is best? 

Medjool dates are best. They are large, soft, and considered the most flavourful dates among different varieties. They taste excellent when eaten fresh because of their high moisture content and stay good for 12-15 days at room temperature. 

3. What is the side effect of dates?

Some people may suffer eye sensitivity, with itchy, watery, or red eyes or a runny nose after eating them. This is because dried dates have high sugar content, especially the vitamins and minerals they provide. This is true of dates in all forms, but the process of drying further increases the sugar content.

4. Are black dates good for diabetes? 

Dates have a low glycaemic index, which means they are less likely to shoot your blood sugar levels, making them a safe choice for diabetes. It is advised to consume one or two a day. 

5. Are black dates good for health? 

Yes! Black dates are a healthier alternative to artificial and sugar sweeteners and are rich in nutrients. 

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

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