Calories in Red Dates: A Nutritional Guide | Benefits, Recipes & Serving Ideas

Calories in Red Dates: A Nutritional Guide | Benefits, Recipes & Serving Ideas

If you want to know the calories in red dates, it varies depending on the quantity and condition, whether fresh or dried.

One hundred grams of fresh red dates contains 76 calories.

But the same amount of dried red dates contains 350 calories.

This makes fresh red dates the best choice for people who are about to follow a diet.

Thus, we have learned about the calories in red dates.


What is the nutritional value in red dates?

After we learned about the calories in red dates, whether fresh or dried, we will explain the nutrients contained in one hundred grams of them in the fresh state:

Fresh red dates contain carbohydrates in an amount estimated at 20.2 grams.

Fresh red dates contain proteins estimated at 1.2 grams.

While fresh red dates contain fat in an amount estimated at 0.2 grams.

Fresh red dates contain vitamin C in an amount estimated at 69 milligrams.

Fresh red dates contain potassium in an amount estimated at 250 milligrams.

While fresh red dates contain vitamin B3 in an amount estimated at 0.9 milligrams.

Fresh red dates contain vitamin B6 in an amount estimated at 0.1 milligram.

Fresh red dates contain copper in an amount estimated at 0.1 milligram.

While fresh red dates contain manganese in an amount estimated at 0.1 milligrams.

Fresh red dates contain iron in an amount estimated at 0.5 milligrams.


What are the health benefits of red dates?

After we learned about the calories in red dates, and mentioned the nutrients in them, we should mention the most important benefits of red dates on health, which are as follows:

Improving the digestive process

One of the health benefits of red dates is that it helps improve the digestive process.

Because it is rich in fiber, which increases the volume of stool inside the body, softens it, and speeds up the movement of food in the digestive system.

Consuming red dates also helps reduce the feeling of constipation.

In addition to its great importance in reducing the side effects that occur when irritable bowel syndrome is exposed to inflammation.

In addition to alleviating the symptoms associated with inflammatory intestinal diseases.

Reducing infection and inflammation

Eating an amount ranging from 200 to 300 milligrams of red date extracts helps prevent infection or chronic inflammation.

One laboratory study indicated that red dates protect the liver from poisoning.

Helps sleep

One of the properties of red dates is that it contains compounds that soothe the nerves and act as a natural hypnotic.

If 250 milligrams of red date seeds are consumed orally twice a day for three consecutive weeks, this will help with peaceful sleep.

Increased blood flow

One of the advantages of red dates is that it contains large amounts of potassium, which increases the relaxation of blood vessels, thus stimulating blood supply to all organs of the body.

In this case, blood supply to all parts of the body increases significantly.

If red date extracts are consumed, the body increases its production of red blood cells.

By erythropoietin, which is activated by these extracts.

It also reuses heme iron, and all of these things help protect the body from the risk of blood ischemia.


Red dates, also known as jujubes, are not only delicious but also packed with essential nutrients that offer several health benefits. In addition to being low in calories, red dates are a rich source of carbohydrates, providing a quick and sustainable source of energy. They also contain a small amount of protein and almost no fat, making them an excellent choice for those looking to manage their weight.

In terms of vitamins, red dates are particularly high in vitamin C, which plays a crucial role in immune function, skin health, and wound healing. They also contain vitamin B3 (niacin) and vitamin B6, both of which are important for metabolism and nervous system function.

Mineral-wise, red dates are a good source of potassium, which is essential for maintaining healthy blood pressure and heart function. They also contain small amounts of copper and manganese, which are important for various physiological processes in the body, including antioxidant defenses and bone health.

One of the key health benefits of red dates is their positive impact on digestion. Thanks to their high fiber content, red dates can help regulate bowel movements, prevent constipation, and alleviate symptoms of irritable bowel syndrome. They may also help reduce inflammation in the digestive tract, making them beneficial for individuals with inflammatory bowel diseases.

Additionally, red dates have been shown to have anti-inflammatory properties, which may help reduce the risk of chronic diseases associated with inflammation. They have also been studied for their potential liver-protective effects, particularly against toxins.

Furthermore, red dates contain compounds that have a calming effect on the nerves, making them beneficial for promoting relaxation and improving sleep quality. Consuming red date extracts has been linked to improved sleep patterns, making them a natural remedy for insomnia and other sleep disorders.

Lastly, the high potassium content in red dates promotes better blood circulation by relaxing blood vessels. This can improve blood flow to various organs, which is essential for overall health. Consuming red date extracts may also stimulate the production of red blood cells, further enhancing blood circulation and reducing the risk of blood-related disorders like ischemia.

Incorporating red dates into your diet can be a delicious way to boost your nutrient intake and enjoy their numerous health benefits. Whether eaten fresh or dried, red dates are a versatile and nutritious addition to a balanced diet.

Red Dates: A Versatile Culinary Ingredient

Red dates, or jujubes, are not only nutritious but also versatile in the kitchen. Their sweet, slightly tangy flavor makes them a popular ingredient in both sweet and savory dishes. Here are some creative ways to incorporate red dates into your cooking:

Sweet Treats

  • Date Paste: Blend soaked, pitted red dates with a little water to make a smooth paste. Use this as a natural sweetener in baking, smoothies, or oatmeal.
  • Stuffed Dates: Remove the pits from fresh dates and stuff them with nuts or nut butter for a healthy and satisfying snack.
  • Date Syrup: Simmer red dates with water, then strain and reduce the liquid to make a sweet syrup that can be drizzled over pancakes or yogurt.

Savory Dishes

  • Braised Meats: Add red dates to braised meat dishes for a hint of sweetness and depth of flavor.
  • Stir-Fries: Include sliced red dates in stir-fries for a touch of sweetness and texture.
  • Soup Stocks: Simmer red dates with other ingredients to add a subtle sweetness to soup stocks and broths.


  • Tea: Steep dried red dates in hot water along with other herbs or tea leaves for a naturally sweet and aromatic tea.
  • Smoothies: Blend fresh or soaked dried red dates into smoothies for added sweetness and nutrition.
  • Cocktails: Infuse red date syrup into cocktails for a unique twist on classic drinks.

Health and Beauty

  • Facial Masks: Blend red dates with honey or yogurt to create a nourishing facial mask that can help hydrate and soften the skin.
  • Hair Treatments: Mix red date paste with coconut oil or avocado for a natural hair mask that can help moisturize and strengthen hair.

Storage and Selection Tips

  • Fresh vs. Dried: Fresh red dates are best stored in the refrigerator and should be consumed within a few weeks. Dried red dates can be stored in a cool, dry place for several months.
  • Quality Check: When buying dried red dates, look for ones that are plump and have a deep, rich color. Avoid dates that are overly dry or have mold spots.
  • Versatile Use: Red dates can be used in a variety of dishes, from desserts to savory dishes, and can even be enjoyed on their own as a healthy snack.

By incorporating red dates into your cooking, you can enjoy their unique flavor and reap the health benefits they offer.

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