Dates

Although they are high in calories, dates are a great source of fiber and potassium.

Healthy Date Recipes:

• Raisin-Date Granola
• Healthy Oat Bran Banana Bread Recipe
• Gorp Balls

The following nutrition information is for one serving of dates. That would be about one-half cup of dates, or 89 grams. This general information is for chopped pitted dates.

Water: 18.27 g

Calories: 251

Protein: 2.18 g

Carbohydrates: 66.78 g

Fiber: 7.1 g

Sugars: 56.38 g

Total Fat: 0.35 g

Saturated Fat: 0.028 g

Monounsaturated Fat: 0.032 g

Polyunsaturated Fat: 0.017 g

Cholesterol: 0 mg

Calcium: 35 mg

Iron: 0.91 mg

Magnesium: 38 mg

Phosphorus: 55 mg

Potassium: 484 mg

Sodium: 2 mg

Zinc: 0.26 mg

Vitamin C: 0.4 mg

Thiamin: 0.046 mg

Riboflavin: 0.059 mg

Niacin: 1.134 mg

Pantothenic Acid: 0.524 mg

Vitamin B6: 0.147 mg

Vitamin B12: 0 mcg

Folate: 17 mcg

Vitamin A: 9 IU

Vitamin E: 0.04 mg

Vitamin K: 2.4 mcg

beta Carotene: 5 mcg

beta Cryptoxanthin: 0 mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 67 mcg

USDA National Nutrient Database for Standard Reference

Abbreviations:

• g = gram
• mg = milligram
• mcg = microgram
• IU = International Unit

Nutrient Recommendations for Women

Nutrient Recommendations for Men