Dates, dried

Dried dates have more calories than fresh ones, but they are loaded with iron and other minerals and vitamins A and B. They have little vitamin C and so more vitamin C is needed for the bioavailability of iron from dates.
The nutrients in 100 g edible dates, dried include:

• Water – 20.2 g
• Protein – 1.9 g
• Fat – 0.5 g
• Carbohydrates – 65.1 g
• Organic acids 1.3 g – Malic acid 1260 mg, salicylic acid 4.5 mg
• Fibre – 8.7 g
• Minerals - 1.8 g – sodium 35 mg, potassium 650 mg, magnesium 50 mg, calcium 65 mg, iron 1900 micro g, copper 290 micro g, zinc 400 micro g, iodide 1 micro g
• Vitamins - vitamins A, B1, B6, nicotine amide, pantothenic acid, Biotin, folic acid, vitamin C – 3 mg
• Purine – 35 mg

Persons with diabetes should be careful in eating dried dates.