Deglet Nour Dates – Nutritional Value, Health Benefits

Last updated: February 8, 2026Reviewed date: February 8, 2026Reading time: 10 min read
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Deglet Nour Dates also spelled Deglet Noor (Modern Arabic: دقلة نور; from Classical Arabic دقْلَة النُور :daqlatu (a)n-nūr - literally, "date-palm of light"; "heavenly date"; from Classical Arabic دقل daqal, a kind of date palm) named also Royal Dates[rx]—is a cultivar of the date palm which originated in the oasis of Tolga in Algeria.[rx][rx] Commonly referred to as...

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Article Summary

Deglet Nour Dates also spelled Deglet Noor (Modern Arabic: دقلة نور; from Classical Arabic دقْلَة النُور :daqlatu (a)n-nūr - literally, "date-palm of light"; "heavenly date"; from Classical Arabic دقل daqal, a kind of date palm) named also Royal Dates[rx]—is a cultivar of the date palm which originated in the oasis of Tolga in Algeria.[rx][rx] Commonly referred to as the "queen of all dates",[rx] the authentic North-African Deglet Nour date has a soft touch, a translucent light color, and...

Key Takeaways

  • This article explains Nutritional value of Dates, deglet noor in simple medical language.
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Definition

Deglet Nour Dates also spelled Deglet Noor (Modern Arabic: دقلة نور; from Classical Arabic دقْلَة النُور :daqlatu (a)n-nūr – literally, “date-palm of light”; “heavenly date”; from Classical Arabic دقل daqal, a kind of date palm) named also Royal Dates[rx]—is a cultivar of the date palm which originated in the oasis of Tolga in Algeria.[rx][rx] Commonly referred to as the “queen of all dates”,[rx] the authentic North-African Deglet Nour date has a soft touch, a translucent light color, and a soft honey-like taste, characteristics which distinguish it from other dates.

Deglet Tours are popular in Algeria, Libya, Tunisia, and the United States where it is grown in inland oases and is the chief export cultivar. Deglet Nour is one of the hundreds of cultivars of date palm but is, according to the Food and Agriculture Organization of the United Nations (FAO), the leading date in terms of export value.[rx]

Deglet Nour dates Quick Facts
Name: Deglet Nour dates
Origin Middle East
Colors Translucent, brown
Shapes Oblong, elongated
Calories 415 Kcal./cup
Major nutrients Carbohydrate (84.84%)
Copper (33.67%)
Total dietary Fiber (31.05%)
Potassium (20.51%)
Iron (18.75%)

Dates are the fruit derived from the date palm tree which is grown in various tropical regions of the world. It has gained much popularity in recent years. In Western countries, all dates sold are dried. A wrinkled skin signifies it has been dried and smooth skin signifies freshness. Fresh dates are small and range in color from bright red to bright to bright yellow. Dates are chewy and possess a sweet flavor.

Name Deglet Nour dates
Native Middle East
Plant Size 100 feet high
Fruit shape & size Oblong, elongated
Fruit weight 25 pounds
Fruit color Translucent, brown
Fruit peel Smooth-skinned, glossy
Major Nutritions Carbohydrate 110.29 g (84.84%)
Copper, Cu 0.303 mg (33.67%)
Total dietary Fiber 11.8 g (31.05%)
Potassium, K 964 mg (20.51%)
Iron, Fe 1.5 mg (18.75%)
Vitamin B6 (Pyridoxine) 0.243 mg (18.69%)
Vitamin B5 (Pantothenic acid) 0.866 mg (17.32%)
Manganese, Mn 0.385 mg (16.74%)
Magnesium, Mg 63 mg (15.00%)
Phosphorus, P 91 mg (13.00%)
Calories in 1 cup, chopped (147 g) 415 Kcal.

Delget Nour also known as Royal Dates and commonly referred as the queen of all dates, the reliable Algerian Delget Nour has a transclucent light color, soft touch, and soft honey-like taste. It is well-known in Algeria, Tunisia, Libya, and United States where it is found in inland oases and is a chief export cultivar. Tunisia is a leading producer of Delget Nour dates which shares 48% of the world’s market and Algeria with 20 percent. These two are the main suppliers to European Union.

Nutritional value of Dates, deglet noor

Serving Size:1 cup, chopped, 147 g

Calories 415 Kcal. Calories from Fat 5.13 Kcal.

Proximity Amount % DV
Water 30.18 g N/D
Energy 415 Kcal N/D
Energy 1732 kJ N/D
Protein 3.6 g 7.20%
Total Fat (lipid) 0.57 g 1.63%
Ash 2.35 g N/D
Carbohydrate 110.29 g 84.84%
Total dietary Fiber 11.8 g 31.05%
Total Sugars 93.12 g N/D
Sucrose 35.04 g N/D
Glucose (dextrose) 29.21 g N/D
Fructose 28.75 g N/D
Maltose 0.18 g N/D
Minerals Amount % DV
Calcium, Ca 57 mg 5.70%
Iron, Fe 1.5 mg 18.75%
Magnesium, Mg 63 mg 15.00%
Phosphorus, P 91 mg 13.00%
Potassium, K 964 mg 20.51%
Sodium, Na 3 mg 0.20%
Zinc, Zn 0.43 mg 3.91%
Copper, Cu 0.303 mg 33.67%
Manganese, Mn 0.385 mg 16.74%
Selenium, Se 4.4 µg 8.00%
Vitamins Amount % DV
Water-soluble Vitamins
Vitamin B1 (Thiamin) 0.076 mg 6.33%
Vitamin B2 (Riboflavin) 0.097 mg 7.46%
Vitamin B3 (Niacin) 1.873 mg 11.71%
Vitamin B5 (Pantothenic acid) 0.866 mg 17.32%
Vitamin B6 (Pyridoxine) 0.243 mg 18.69%
Vitamin B9 (Folate) 28 µg 7.00%
Folate, food 28 µg N/D
Folate, DEF 28 µg N/D
Choline 9.3 mg 1.69%
Vitamin C (Ascorbic acid) 0.6 mg 0.67%
Fat-soluble Vitamins
Vitamin A, IU 15 IU N/D
Betaine 0.6 mg N/D
Lutein + zeaxanthin 110 µg N/D
Vitamin E (alpha-tocopherol) 0.07 mg 0.47%
Tocopherol, gamma 0.07 mg N/D
Tocotrienol, alpha 0.01 mg N/D
Vitamin K (phylloquinone) 4 µg 3.33%
Lipids Amount % DV
Fatty acids, total saturated 0.047 g N/D
Caprylic acid 8:00 (octanoic acid) 0.001 g N/D
capric acid 10:00 (decanoic acid) 0.001 g N/D
Lauric acid (dodecanoic acid) 12:00 0.001 g N/D
Myristic acid  14:00(Tetradecanoic acid) 0.001 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.025 g N/D
Margaric acid (heptadecanoic acid) 17:00 0.001 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.016 g N/D
Fatty acids, total monounsaturated 0.053 g N/D
Palmitoleic acid 16:1 (hexadecenoic acid) 0.001 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.051 g N/D
Fatty acids, total polyunsaturated 0.028 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.024 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.004 g N/D
Amino acids Amount % DV
Tryptophan 0.018 g 4.09%
Threonine 0.063 g 3.58%
Isoleucine 0.072 g 4.31%
Leucine 0.123 g 3.33%
Lysine 0.097 g 2.90%
Methionine 0.032 g N/D
Cystine 0.098 g N/D
Phenylalanine 0.074 g N/D
Tyrosine 0.022 g N/D
Valine 0.104 g 4.92%
Arginine 0.2 g N/D
Histidine 0.047 g 3.81%
Alanine 0.122 g N/D
Aspartic acid 0.313 g N/D
Glutamic acid 0.528 g N/D
Glycine 0.148 g N/D
Proline 0.191 g N/D
Serine 0.084 g N/D
Anthocyanidins Amount % DV
Cyanidin 2.5 mg N/D
Flavonols Amount % DV
Quercetin 1.4 mg N/D
Isoflavones Amount % DV
Genistein 0.01 mg N/D
Glycitein 0 mg N/D
Total isoflavones 0.01 mg N/D
Proanthocyanidin Amount % DV
Proanthocyanidin dimers 2.7 mg N/D
Proanthocyanidin trimers 4.4 mg N/D
Proanthocyanidin 4-6mers 8.6 mg N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not rxharun.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/ 

Health Benefits of Deglet Nour dates

Let us explore the health benefits offered by Deglet Nour dates:

  1. Fiber content

Fiber is crucial to maintain a balanced diet in order to prevent the chances of constipation. Fiber makes one to feel full faster which might be helpful for those trying to lose weight. Dates are high in fiber which offers 2.7 grams of fiber per ¼ cup of serving. It is recommended to consume 20 to 35 grams of fiber per day.

  1. Sugar content

Dates have natural sugar that provides 30 grams of sugar per serving. The sweetness in dates comes from the fructose content. Fructose is a natural sugar that is found in fruits and vegetables.

  1. Promote Brain health

Study has shown that dates prevent oxidative stress and infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation in the brain. Fruits are an excellent source of dietary fiber and have a high content of total phenolics as well as natural antioxidants such as ferulic acid, anthocyanins, caffeic acid and protocatechuic acid. Phenolic compounds in dates help to prevent the onset of dementia and Alzheimer’s disease.

  1. Constipation relief

Dates have been used to treat constipation. Research shows that a diet with high fiber content promotes healthy bowel movements and assures the movement of food through the intestinal tract. The study displays that dried fruits have high levels of soluble fiber and dietary fiber. Dates contain insoluble fiber that promotes healthy digestion as it adds bulk to the stool and also provides relief from symptoms of constipation.

  1. Intestinal health

Dates contain both soluble and insoluble fiber along with amino acids that stimulate food digestion and assure quick food movement through the gastrointestinal tract. Fiber helps to treat conditions such as gastroesophageal reflux disease (GERD), hemorrhoids, and diverticulitis.

  1. Healthy heart

Study shows that intake of dates helps to lower triglyceride levels and lowers oxidative stress which is the major factor for atherogenesis (buildup of fatty plaque in the arteries) and heart disease. In addition, it has a high content of potassium and study shows that it helps to lower blood pressure and chances of stroke as well as other heart-related problems.

  1. Treatment for sexual dysfunction

An animal study has shown the effects of date palm pollen and its oil on sexual functioning. High levels of flavonoid and estradiol in dates help to add sperm count and motility. The study has shown that date palm pollen helps to treat male infertility. To boost libido or sexual function, consume organic dates as it possesses aphrodisiac properties.

  1. Treatment for night blindness

Deficiency of Vitamin A is associated to night blindness with symptoms such as the increase in chances of infection and dry eyes. With rich carotenoids, it helps to prevent night blindness and also preserves healthy vision.

  1. Cure for chronic diarrhea

Food with high potassium content such as dates helps to replete lost electrolytes that are lost at times of chronic diarrhea. The high content of fiber helps to support digestion and also alleviates the unpredictable nature of chronic diarrhea.

  1. Combat cancer

Research shows that dates improve bowel health and slow the onset of colorectal cancer cells. The study exhibits anti-tumor activity in dried fruits though the exact mechanisms are unknown and require more research.

  1. Bone health

Dates contain boron that promotes bone health. Study shows that meaningful amounts of minerals such as potassium, phosphorus, magnesium, and calcium are available in dried fruits that strengthen bones and combat the health conditions such as osteoporosis. Organic pitted dates possess manganese, selenium, magnesium, and copper which aid to manage bone health in adults.

  1. Gain in weight

Dried fruits have a high content of sugar with proteins, vitamins, and minerals. They have a high content of fiber that helps to manage weight. An animal study shows that intake of dates helps to support healthy weight gain.

  1. Relief from SAR symptoms

Study shows that dates have a positive impact on SAR, a condition that affects 30 million of people in the United States. Date palm immunotherapy effectively lowers infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation markers in patients having allergic rhinitis.

History

Deglet Nour dates are cultivated for 5000 years in Tunisia. The date palm tree is also known as the Tree of life in the regions where wood and food sources are scarce. The palm tree offered many products. In the desert, pastoral tribes call the dates as the bread of the desert. Today it is admired for its high nutritional value.

Culinary uses

  • Diced and chopped Delget Noor Dates are added to bread, cakes, and cookies.
  • It is also used to form date sugar which is an alternative sweetener.
  • Add the fruits to stews and smoothies.

References

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