Dates are a versatile fruit that are a staple in many cultures, where they're enjoyed fresh, dried, stuffed, or added to main courses, salads, and desserts.
They're very nutritious and come with many health benefits, but are they suitable for those on a low-potassium diet?
Table of Contents
- Are Dates High or Low in Potassium?
- How Much Potassium Is in Dates?
- Nutrition Facts: 3.5 oz (100 g) Deglet Noor dates
- Nutrition Facts: 3.5 oz (100 g) Medjool dates
- Are Dates Good for You?
- Which Has More Potassium, Dates or Figs?
- Do Dates Have More Potassium Than Bananas?
- Medjool Dates vs. Deglet Noor
- Can You Get Too Much Potassium from Dates?
- Can You Eat Dates on a Low-potassium Diet?
- Conclusion
Are Dates High or Low in Potassium?
Dates are high in potassium, with one cup containing around 20% of the recommended daily intake. For people trying to increase their dietary intake, they're a great addition to their meal plan. However, those on a low-potassium diet should severely limit their intake or avoid them altogether.
Can You Check Your Potassium Level at Home?
How Much Potassium Is in Dates?
The two most popular date varieties are Medjool and Deglet Noor. A 3.5 oz (100 g) serving of Medjool contains 696 mg of potassium, around 15% of the recommended daily intake, while the same-sized serving of Deglet Noor contains 656 mg, around 14%.
Nutrition Facts: 3.5 oz (100 g) Deglet Noor dates
- Calories: 282
- Total Fat: 0.4 g 0%
- Saturated fat: 0 g 0%
- Cholesterol: 0 mg 0%
- Sodium: 2 mg 0%
- Potassium: 656 mg 18%
- Total Carbohydrate: 75 g 25%
- Dietary fiber: 8 g 32%
- Sugar: 63 g
- Protein: 2.5 g 5%
- Vitamin C: 0%
- Calcium: 3%
- Iron: 5%
- Vitamin D: 0%
- Vitamin B6: 10%
- Cobalamin: 0%
- Magnesium: 10%
Nutrition Facts: 3.5 oz (100 g) Medjool dates
- Calories: 277
- Total Fat: 0.2 g 0%
- Sodium: 1 mg 0%
- Potassium: 696 mg 19%
- Total Carbohydrate: 75 g 25%
- Dietary fiber: 7 g 28%
- Sugar: 66 g
- Protein: 1.8 g 3%
- Vitamin C: 0%
- Calcium: 6%
- Iron: 4%
- Vitamin D: 0%
- Vitamin B6: 10%
- Cobalamin: 0%
- Magnesium: 13%
Are Dates Good for You?
Dates are very good for you, and below I've listed some of the benefits of adding them to your diet.
1. They're extremely nutritious
Dates are high in many essential vitamins and minerals, including magnesium, manganese, phosphorus, and vitamins B3, B5, and B6.
Most dates are eaten dried; however, they're not completely de-hydrated so don't contain too many calories.
2. They're high in fiber
Dates have between seven and eight grams of dietary fiber per 100 grams, which helps keep you regular.
3. They contain antioxidants
Dates contain three important antioxidants, all of which benefit your health.
Flavonoids help reduce inflammation and may prevent some cancers, diabetes, and Alzheimer's.
Phenolic acid also reduces inflammation and may reduce your risk of heart disease and cancer.
Carotenoids keep your eyes and heart healthy.
Which Has More Potassium, Dates or Figs?
The potassium contents of dates and figs are similar. However, dates have more magnesium, manganese, vitamin B6, and B5.
Do Dates Have More Potassium Than Bananas?
Although bananas are famously high in potassium, a same-sized serving of dates contains nearly double the amount.
A small banana (around 100 g) contains about 362 mg of potassium, while 100 g of dates has 656-696 mg.
Medjool Dates vs. Deglet Noor
The two most popular varieties look and taste different and are also different sizes.
Medjool are much larger and lighter in color than Deglet Noor. They're also sweeter and less chewy, so are often used in baking.
Deglet Noor have a fleshier texture that's reminiscent of cashew butter.
Can You Get Too Much Potassium from Dates?
If you're on a low-potassium diet, it's easy to get too much by eating dates.
A low-potassium diet mandates an intake of between 2,000 and 3,000 mg daily; just 10 dates could provide between 10 and 45% of this.
This is especially true of Medjool dates; as they're larger, eating just one could be too much on a low-potassium diet.
Can You Eat Dates on a Low-potassium Diet?
With high-potassium fruits, different people can tolerate some better than others. One Deglet Noor date contains around 50 mg of potassium, so chopping it up and adding it to your breakfast cereal should be ok.
As Medjool dates are larger, you should only eat a small piece.
Conclusion
Dates are an excellent source of magnesium, manganese, phosphorus, pantothenic acid, niacin, vitamin B6, and potassium.
However, they have so much potassium that people following a low-potassium diet should limit their intake or avoid them.
Don't know which foods are high in potassium? Read our article 15 Best Food Sources of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.