Dates have an excellent nutrition profile.

Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs (1).

Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber.

A 3.5-ounce (100-gram) serving provides the following nutrients (1):

• Calories: 277
• Carbs: 75 grams
• Fiber: 7 grams
• Protein: 2 grams
• Potassium: 20% of the RDI
• Magnesium: 14% of the RDI
• Copper: 18% of the RDI
• Manganese: 15% of the RDI
• Iron: 5% of the RDI
• Vitamin B6: 12% of the RDI

Dates are also high in antioxidants, which may contribute to many of their health benefits