Nutritional Facts and Health Benefits

An all-natural superfood, dates are rich in fibre, antioxidants and essential minerals.

Low calories
Zero cholesterol
100% organic

The date has long been revered as a source of sustenance across the Middle East and North Africa. Its delectable reputation has taken root globally over the years, elevated by the rise of new scientific studies that prove its incredible health benefits, several of which were foretold centuries ago by nomadic Bedu people.

Across every continent, the humble date is now being embraced and enjoyed as one of the healthiest foods in existence.

Nutrition Facts

Medjool dates nutritional facts based on one pitted fruit (approx 24g)*

  • Calories 66 kcal
  • Fat 0g
  • Sodium 0.2mg
  • Carbohydrates 18g
  • Fibre 1.6g
  • Sugar 16g
  • Protein 0.43g
  • Calcium 15.4mg
  • Iron 0.2mg
  • Potassium 167mg
  • PHOSPHORUS 14.9mg
  • Copper 0.087mg
  • MAGNESIUM 13 mg
  • ZINC 0.106 mg
  • A rich source of fibre, a small serving of just three dates contains almost 25% of the recommended daily fibre intake.
  • Dates contain 50% more heart-healthy potassium than bananas by weight.
  • Dates contain absolutely no cholesterol, fat or sodium, making it the perfect guilt-free treat.
  • Thanks to its nutritional value, dates are often the first food fed to babies in the Middle East.


Are dates good for you?

Dates are an excellent source of nutrition. Studies show that adding just two to three organic dates to your daily diet is beneficial for many reasons. These natural gems are filled with essential minerals such as copper, magnesium, manganese, zinc, calcium, iron and potassium that helps to regulate blood pressure, reduce the risk of chronic diseases, and supports healthy bones, among other benefits.


An important mineral for our organs, copper helps the production of red blood cells, forms collagen that is an essential protein for bones and tissues and supports the immune system.


Vital for healthy bones and the efficient functioning of nerves and muscles, low magnesium levels are often linked to chronic conditions such as osteoporosis, heart disease and diabetes.


This mineral plays an essential part in regular body maintenance, including vital immune functions. Low levels of zinc is often associated with dietary issues and chronic diseases.



An essential part of our bones and teeth, calcium is also necessary for nerves to carry signals between the brain and body. Calcium deficiency is linked to muscle cramps and osteoporosis.


This mineral transports oxygen and carbon dioxide to and from cells all over the body. Low iron levels often leads to heart complications, problems during pregnancy as well as growth issues for children.


Contributing to several functions in the body, including transmission of nerve signals, potassium plays a role in regulating blood pressure and can reduce the risk of cardiovascular diseases.


Dates for Health

Dates are perhaps most well-known for having high levels of dietary fibre. Experts advise on including around 25g of fibre a day from food alone, and dates are a wonderful option.

Compared to other fruits, dates are also extremely high in polyphenols that act as natural antioxidants, which improves overall digestion and reduces inflammation. They are also the richest source of dietary minerals that supports many of the body’s biochemical and cellular functions, and maintains optimum blood pressure.

More recently, there has also been encouraging evidence that suggests that the antioxidants, dietary fibre and phytochemical compounds in dates can help protect against many types of cancers.

Premium Bateel Dates

There are hundreds of varieties around the world and while they may have slight variations in nutrients, every date is a healthy sweet treat. Bateel presents over 20 premium, organic varieties, including Ajwa, Khidri, Kholas, Medjool, Segai, Sokari and its own world-exclusive, Wanan.

Some date varieties are available fresh while others are popularly sold in drier forms, so let Bateel guide you in making the right choice. In the Middle East, harvest season begins in summer, extending from June all the way to October. Fresh dates from Bateel organic groves are a gourmet indulgence and available to order from select boutiques all year round.

Fresh dates contain a lot more water content than dried dates – an important factor when considering that food accounts for around 20 percent of our hydration. Fresh dates also have a lower glycemic index, which means they have a milder impact on blood sugar.