Medjool dates grow on date palm trees and thrive in warm climates such as the Middle East and the southwestern United States. You can find Medjool dates in the bulk food or dried fruit section of your grocery store. Dates can be eaten plain as a snack or used as an ingredient in baked goods.
Calories
A serving of medjool dates, about four pieces of fruit, contains 277 calories, most of which come from carbohydrates. Less than five percent of the calories in each serving come from protein and fat. The dates contain 1.8 g of protein and .2 g of fat per serving.
Carbohydrates
Medjool dates contain 75 g of carbohydrates that come from the natural sugar found in the fruit. The sugar in dates is a combination of fructose and glucose. Dates are high in fiber, with 6.7 g per serving. This provides more than 20 percent of the daily value for women and more than 15 percent for men.
Minerals
Dates are high in four minerals, most specifically copper. One serving of dates contains .36 mg of copper, which provides more than 40 percent of the daily value. Because copper helps you form red blood cells, a deficiency of this mineral can cause anemia. One serving of dates also provides 13 percent of magnesium and manganese, as well as 15 percent of potassium. Because potassium can offset the effects of sodium, it is an important mineral for those with high blood pressure. Magnesium is important for proper muscle function and manganese is needed for proper wound healing.
Vitamins
Dates also contain three B vitamins, including 19 percent of B-6 per serving. A deficiency of B-6 can also lead to anemia, as it helps your body manufacture hemoglobin. Hemoglobin are red blood cells that carry oxygen to your cells. One serving of dates also supplies 10 percent of niacin and 16 percent of pantothenic acid. Both of these B vitamins are important for proper metabolism. Medjool dates provide less than 3 percent of vitamins C, D, A and K per serving.
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