Dates contribute several minerals that bones use, including magnesium, copper, manganese and a little calcium and phosphorus. They are a helpful supporting food. They are not a major source of calcium and contain no vitamin D, so dates alone will not look after your bones. Here is exactly what they provide and how to make the most of it.
The bone-related minerals in dates
Figures are from USDA data for Medjool dates, with percentages based on FDA Daily Values.
| Mineral | Per 100 g (about 4 dates) | % Daily Value |
|---|---|---|
| Calcium | 64 mg | 5% |
| Phosphorus | 62 mg | 5% |
| Magnesium | 54 mg | 13% |
| Copper | 0.36 mg | 40% |
| Manganese | 0.3 mg | 13% |
| Potassium | 696 mg | 15% |
What each one does
Calcium and phosphorus are the main minerals that make up bone. Dates contain both, but only about 5% of the Daily Value per 100 g. A single date gives around 15 mg of calcium, roughly 1% of what you need in a day.
Magnesium is stored largely in bone and is involved in how the body handles calcium and vitamin D. Dates are a reasonable source.
Copper and manganese are trace minerals used by enzymes that help build bone and connective tissue. Dates are notably rich in copper.
Potassium is plentiful in dates and in fruit and vegetables generally, which are part of the eating patterns recommended for long-term health.
The honest verdict
Dates are good for bones in the way that most fruit is: they add useful minerals to a balanced diet. But the nutrients that matter most for bone strength are calcium, vitamin D and protein, and dates supply little calcium, very little protein and no vitamin D. The FDA lists calcium and vitamin D among the nutrients many Americans do not get enough of, and notes that choosing foods higher in them can help reduce the risk of conditions such as osteoporosis. To meet those needs, you have to look beyond dates.
There are no good human trials showing that eating dates improves bone density. Be cautious with any article that says otherwise.
Better together: what to eat with dates
The smart approach is to pair dates with foods that fill the gaps.
- Dates with plain yogurt or milk. Dairy supplies the calcium and protein that dates lack.
- Dates stuffed with almonds. Almonds add calcium, magnesium and protein.
- Dates with tahini. Sesame paste is a traditional partner for dates and a source of calcium.
- Dates in a smoothie made with milk or a calcium-fortified plant drink.
- Dates with cheese. A classic pairing that adds calcium and protein.
How dates compare with other dried fruit
If calcium is your main goal, dried figs are the stronger choice among dried fruits, with about 162 mg per 100 g compared with 64 mg in Medjool dates. Dates lead on copper. See dates vs other dried fruits.
The rest of the picture
Food is one part of bone health. Weight-bearing exercise, enough vitamin D, not smoking and limiting alcohol all matter. If you are concerned about osteoporosis or have been told your bone density is low, speak to your doctor about a plan that suits you.
Dates for pairing
Soft, large dates are the easiest to stuff with almonds or serve with yogurt. Try Medjool from Jericho, or see Tamooriya's stuffed dates filled with almonds, walnuts and pistachios.
This article is general information, not medical advice.
Frequently Asked Questions
Are dates high in calcium?
No. Medjool dates provide about 64 mg per 100 g, or 5% of the Daily Value. Dairy foods, fortified drinks and dried figs provide more.
Do dates have vitamin D?
No. Dates contain no vitamin D.
Which minerals in dates support bones?
Magnesium, copper, manganese, potassium and small amounts of calcium and phosphorus.
Can dates prevent osteoporosis?
No food prevents osteoporosis on its own. Dates can be one part of a balanced diet that includes enough calcium, vitamin D and protein.
