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Have a Plant: Fruits & Veggies for Better Health


Choose dates that are shiny, uniformly colored and not broken.


Store dates at room temperature in an airtight container for several months or refrigerate for up to a year.

Nutrition Benefits

Dates are fat free, saturated fat free, cholesterol free, sodium free, and a good source of fiber (1/4 cup provides 12% of the daily value for fiber). Dates also provide 8% of your daily potassium recommendation and 6% of your daily manganese recommendation in a ¼ cup.

Antioxidant Quality of Dates

Polyphenols are a type of antioxidant. According to the U.S. Department of Agriculture (USDA), dates are higher in total polyphenols than any of the most commonly consumed fruits or vegetables. The reason for this is due to a harsh desert environment (where dates are grown), which causes polyphenols to provide protection from oxidative stress to the palm’s fruit.

Other Attributes of Dates

  • Dates are the lowest moisture whole fruit with only 30% moisture. This makes them the only naturally “dehydrated” fruit.
  • Dates have a long shelf life and do not require refrigeration.
  • Dates have a natural balance of many minerals such as calcium, magnesium, zinc, copper, iron, selenium, and potassium. These minerals work in harmony to lower blood pressure on a daily basis.

Courtesy of California Date Commission

Other Fruits & Veggies