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Dates: Little Treasures from the East
Dates are among the most iconic fruits of the Middle East: sweet, rich, and naturally nourishing. They grow on the date palm, a tree cultivated for centuries across warm and tropical regions.
Most dates sold in Western countries are dried, which is why their skin looks slightly wrinkled. Fresh dates, depending on the variety, can be small, smooth, and range from bright red to golden yellow.
Among the most well-known types are Medjool and Deglet Noor, prized for their flavour and texture.
Despite their sweetness, dates offer an impressive nutritional profile and a surprising list of health benefits.
Let’s take a closer look.
Nutritional Profile
Because dried dates have very little water content, they are more calorie-dense than most fresh fruit, similar to raisins or dried figs.
Most of their calories come from natural sugars (carbohydrates), with a small amount of protein but what makes them special is the presence of fibre, vitamins, minerals, and a notable amount of antioxidants.
For example, a 100-gram serving of Medjool dates contains approximately:
- Calories: 277
- Carbohydrates: 75 g
- Fibre: 7 g
