Dates are small, but they are not nutritionally equivalent to eating a low-calorie fruit such as strawberries. Their water content is relatively low, meaning their natural sugars and calories are concentrated.Water
Three small dates can be a reasonable serving for many people. Three large Medjool dates, however, may provide a substantial amount of carbohydrate and calories.
This is particularly relevant for people who monitor blood glucose or follow a calorie-controlled diet.
So rather than focusing on a magical number, think about dates as a nutrient-rich
dried fruit that should fit within your individual dietary needs.
Chapter 3 — Energy, Minerals and Heart Health
Another reason dates are popular is their ability to provide readily available energy.
Becausedates contain natural carbohydrates, they can be useful before physical activity or as a quick snack during a busy day. Athletes and active individuals sometimes combine dates with nuts, seeds, yogurt, or other protein-rich foods to create a more satisfying snack.
