Kimia Dates: Calories, Health Benefits And Nutritional Values

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kimia dates

What is Kimia Date?

Kimia dates, also known as Kimia dates, are a type of date fruit that originates from Iran. They are renowned for their unique taste, texture, and nutritional benefits. Kimia dates are medium-sized with a dark brown to black color and have a soft, chewy texture.

These dates are prized for their sweet flavor, which is often described as rich, caramel-like, and slightly nutty. They are commonly consumed as a snack on their own or used as an ingredient in various culinary dishes, desserts, and beverages.

Kimia dates are also valued for their nutritional profile. They are rich in essential vitamins, minerals, and dietary fiber. Some of the nutrients found in Kimia dates include potassium, magnesium, calcium, iron, vitamin B6, vitamin K, and antioxidants. These nutrients contribute to overall health and well-being, supporting functions such as digestion, heart health, bone health, and immune function.

Due to their natural sweetness and nutritional benefits, Kimia dates are often used as a healthier alternative to refined sugars in cooking and baking. They are also popular in Middle Eastern and Mediterranean cuisines, where they are incorporated into both sweet and savory dishes.

Nutrition Value of Kimia Dates

Kimia dates offer a diverse array of essential nutrients. Here’s a detailed look at their key components:


  • Carbohydrates (75g): Kimia dates are a carbohydrate-rich food, providing a concentrated source of energy. These carbohydrates mainly consist of simple sugars like fructose and glucose, which are easily absorbed by the body for a quick energy boost.
  • Fiber (7g): Kimia dates offer a good amount of fiber, essential for digestive health, regulating blood sugar levels, and promoting feelings of fullness.
  • Protein (2g): While not a major protein source, Kimia dates provide a small amount of protein, contributing to overall intake.


  • Potassium (20% of RDI): This vital mineral is crucial for heart health, muscle function, and regulating blood pressure.
  • Magnesium (14% of RDI): Plays a key role in bone health, energy production, and numerous bodily functions.
  • Copper (18% of RDI): Essential for red blood cell production, iron absorption, and maintaining a healthy immune system.
  • Manganese (15% of RDI): Contributes to bone health and plays a role in metabolism.
  • Iron (5% of RDI): Necessary for oxygen transport throughout the body; an iron deficiency can lead to anemia.
  • Vitamin B6 (12% of RDI): Involved in brain development, nerve function, and red blood cell production.

Table of Nutritional Value

NutrientAmount per 3.5 oz (100g)
Carbohydrates75 grams
Fiber7 grams
Protein2 grams
Potassium20% of the RDI
Magnesium14% of the RDI
Copper18% of the RDI
Manganese15% of the RDI
Iron5% of the RDI
Vitamin B612% of the RDI

Health Benefits of Kimia Dates:

Here’s a deep dive into 10 remarkable benefits of Kimia dates:

1. Excellent Source of Energy

Kimia dates are packed with natural sugars like glucose, fructose, and sucrose providing a quick energy boost. This makes them a wonderful pre-workout snack or a revitalizing treat when you feel your energy slumping.

2. Rich in Fiber

These dates are a great source of both soluble and insoluble fiber.  Fiber promotes healthy digestion, prevents constipation, and helps regulate blood sugar levels.

3. Powerhouse of Vitamins and Minerals

Kimia dates provide an abundance of essential nutrients including:

  • Iron: Crucial for oxygen transport throughout your body.
  • Potassium: Important for heart health, blood pressure regulation, and muscle function.
  • Magnesium: Supports bone health, muscle function, and healthy blood sugar levels.
  • Vitamin B6: Aids in brain development and supports the nervous system.

4. Antioxidant Protection

Kimia dates contain powerful antioxidants like flavonoids, carotenoids, and phenolic acid. Antioxidants protect your cells from harmful free radicals, reducing the risk of chronic diseases like cancer and heart disease.

5. May Promote Brain Health

Research suggests that dates may help improve cognitive function and memory. They may even offer some protection against degenerative brain disorders like Alzheimer’s disease.

6. May Aid in Natural Labor

Studies show that eating dates in the last few weeks of pregnancy may help promote cervical dilation and reduce the need for induced labor.

7. Potential Blood Sugar Control

Despite their sweetness, Kimia dates have a low glycemic index. This means they don’t cause sharp spikes in blood sugar levels, making them a potentially suitable snack for people managing diabetes (in moderation, of course).

8. May Improve Bone Health

The rich mineral content of Kimia dates, including calcium, phosphorus, and magnesium, makes them a valuable food for maintaining strong and healthy bones.

9. Natural Sweetener

Date paste or syrup can be a fantastic alternative to refined sugar. Use them to naturally sweeten smoothies, baked goods, and other recipes.

10. May Boost Heart Health

Kimia dates are a good source of potassium, which helps regulate blood pressure. Additionally, their fiber content may help lower cholesterol levels, further supporting heart health.

Important Note: Kimia dates are high in calories. Enjoy them in moderation as part of a balanced and healthy diet.

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