If you've eaten trail mix, chances are you've eaten dates. Dates are a staple food in the Middle East, and are becoming more popular in the United States as people experiment with different cuisines. Although sweet, small amounts can be part of a healthy diet.
Types
Dates are classified according to the texture of their flesh -- soft, semi-dry and dry. Two of the most common dates are the medjool and the deglet noor. The medjool date is comparatively large with a sugary softness that melts in the mouth. The deglet noor is a semi-dry date, and often used in trail mix.
Basic Nutrition
A medjool date contains 66 calories, 18 g of which are carbohydrates. Almost all of the carbohydrates are sugars. It contains 1.5 g of fiber.
In contrast, a deglet noor date contains 20 calories and 5 g of carbohydrates. It has more than 0.5 g of fiber. Like the medjool, almost all of its carbohydrates are in the form of sugars. Neither the medjool nor the deglet noor contain significant amounts of protein or fat.
Vitamins and Minerals
Dates are an excellent source of potassium. Just one medjool date contains 167 mg of this nutrient. A deglet noor date contains 47 mg of potassium. Dates do not contain large amounts of any other nutrient, but have small amounts of many vitamins and minerals.
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