Natural food enthusiasts often choose medjool dates to sweeten their recipes as an alternative to processed sugar or chemical sweeteners. Dates contain several vitamins and minerals.
Calories, Sugar and Fat
Four medjool dates weigh about 100 g. A 100 g serving size of medjool dates contains 277 calories, 66 g of sugar, nearly 7 g of fiber and 0 g of fat.
Vitamins
Dates have a significantly higher vitamin content than other sweeteners. They contain 12 percent of the recommended daily value of vitamin B6, 8 percent of the recommended daily values of niacin and pantothenic acid, 4 percent of the recommended daily values of folate and riboflavin and 3 percent of the recommended daily values of vitamin A, vitamin K and thiamin.
Minerals
In addition to vitamins, dates contain high amounts of minerals. A 100 g serving of dates contains 20 percent of the recommended daily value of potassium, 18 percent of the recommended daily value of copper, 15 percent of the recommended daily value of manganese and 14 percent of the recommended daily value of magnesium. Dates also contain smaller amounts of calcium, iron, phosphorus and zinc with values ranging from 3 to 6 percent of the recommended daily values.
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