Spinach has built its whole reputation on being the "healthy" leafy green, but when it comes to fibre specifically, dates quietly outperform it.[2], [3], [5]
That matters more than it sounds, because fibre is one of the few essential nutrients most of the UK is genuinely falling short on.[1]
How Much Fibre Do We Actually Need?
The NHS recommends 30g of fibre a day for adults, but the average UK adult eats only around 20g a day—a shortfall of roughly a third.[1]
That gap is worth closing: fibre is linked to better digestion, healthier blood sugar and cholesterol levels, and a reduced risk of heart disease and type 2 diabetes.[1], [4]
Do Dates Have More Fibre Than Spinach?
Yes. Weight for weight, dates contain roughly 7.8g of fibre per 100g, compared with about 2.2g per 100g for raw spinach—around three times more fibre, gram for gram.[2], [3]
Spinach still earns its place in a balanced diet for other nutrients, but as a fibre source specifically, a handful of dates works harder than a bowl of leaves.[2], [3], [5]
Why Fibre Matters Beyond Digestion
Fibre's reputation used to begin and end with "keeps you regular," but that's an outdated picture. The gut microbiome ferments fibre into compounds that are increasingly linked to mood, immunity, and overall gut health, not just bowel function—one reason nutritionists now treat fibre as a whole-body nutrient rather than a digestive-aisle ingredient.[4], [5]
It's also one of the more reliable levers for long-term health: consistently linked in research to lower rates of heart disease, certain cancers, and better blood sugar control.[1], [4]
Making Fibre Easier to Hit, Snack by Snack
Most people don't fall short on fibre because they're avoiding it—they simply don't reach for high-fibre foods often enough between meals. That's the gap Datekin is built to close: date balls and date cakes made from one of the most naturally fibre-dense fruits around, with a short, recognisable ingredient list rather than a chemistry set.[2]
Swapping a fibre-light snack—crisps, biscuits, sweets—for a Datekin date ball is a small, repeatable way to chip away at that 10g daily shortfall.[1]
Why Datekin Is a Smart Fibre Choice
- More fibre than spinach, gram for gram: Around 7.8g per 100g in Sukkari dates versus 2.2g per 100g in raw spinach.[2], [3]
- Closes a real gap: UK adults average 20g of fibre a day against a 30g target—every fibre-rich snack helps.[1]
- Whole-body benefits: Fibre is linked to heart health, blood sugar control, and gut health that reaches beyond digestion.[1], [4]
- Clean label: Dates and a short list of ingredients you'd actually recognise—nothing to decode.
- An easy swap: Naturally sweet, so it replaces a treat rather than feeling like a compromise.
In Short
Spinach isn't losing its place in a healthy diet, but on fibre specifically, dates do more with less.[2], [3]
With most of the UK eating a third less fibre than recommended, a Datekin date ball or date cake is a simple way to turn snack time into fibre progress, not just a treat.[1]
Sources
- [1] How to get more fibre into your diet, NHS
- [2] Nutrition facts for Medjool dates, MyFoodData (USDA data)
- [3] Nutrition facts for raw spinach, MyFoodData (USDA data)
- [4] 16 Ways to Eat More Fiber, Healthline — fibre and chronic disease risk
- [5] How to Eat More Fiber, Vogue Adria
