The majority of dates grown in the United States come from California. The primary types available are Deglet Nor, used most often for processing, and the larger Medjool variety. Fresh dates are found in the produce section of most stores. Add them to cereals and baked goods, stuff them with almonds, wrap with prosciutto and bake as an appetizer or eat them alone as a snack. Dates offer more nutrition than candy, but satisfy a sweet tooth.
Calories and Macronutrients
Deglet Nor dates are about one-third the size of Medjool dates. Approximately four deglet nors, and 1 ¼ Medjool, dates equal 1 oz. This serving contains about 79 calories, zero fat, 21 g of carbohydrates and 1 g of protein.
Fiber and Sugar
Dates provide 2 g of fiber per oz. Fiber protects colon health, enables digestion and may help lower cholesterol. One oz. of dates contains about 18 g of sugar, all of which is naturally occurring.
Vitamins
Dates are a source of seven different vitamins. One oz. provides 2 to 3 percent of the recommended dietary allowance for vitamin B-6, based on a 2,000-calorie diet. Dates also provide 2 percent of the RDA for the B vitamins niacin and pantothenic acid and 1 percent for thiamin, riboflavin and folate per oz. B vitamins help you convert food into energy and helps with red blood cell production. Dates are also a source of vitamin K, with 1 percent of the RDA per 1-oz. serving. Vitamin K aids in blood clotting
Minerals
In 1 oz. of dates, you get 1 to 2 percent of the RDA for calcium and iron, supporting bone health and red blood cell function. This serving also provides 3 to 4 percent of the RDA for magnesium and the trace minerals copper and manganese. It offers 2 percent of the RDA for phosphorus, essential to strong teeth and bones, and 1 percent for zinc and selenium. One oz. of dates provides 184 mg of potassium, or 5 percent of the RDA.
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