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Dates are also high in fiber with about 7 grams per serving,” says Culbertson. “That’s the same amount of fiber as a cup of cooked whole wheat pasta or just under a half cup of lentils. Another benefit of eating dates is helping you reach your body’s daily iron quota.”

One variety of dates, the Medjool date, is actually a fresh fruit — not dried — and an easy way to help you eat more produce! Plus, each serving provides 3.6 g of protein as well.

Health benefits of dates

These small fruits pack a big nutritional punch. Culbertson explains six health benefits of dates:

1. Improve gut health

Research shows that fiber’s health benefits go beyond keeping your inner plumbing from clogging. Getting plenty of fiber from vegetables and fruits like dates can also help:

• Improve your heart health.
• Keep blood sugar levels steady.
• Lower (LDL) cholesterol levels and total cholesterol.
• Prevent weight gain and obesity.
• Reduce your risk for colorectal cancer, stroke, Type 2 diabetes and heart disease.