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Are dates good for you?
The short answer is yes. According to the U.S. Department of Agriculture (USDA), one serving of dates (about 100 grams or four dates) contains a high percentage of your recommended daily amount of:
Copper: 40% (.362 mg).
Magnesium: 15% (54 mg).
Manganese: 14% (.296 mg).
Potassium: 23% (696 mg).
Vitamin B6: 17% (.249 mg).
“Dates are also high in fiber with about 7 grams per serving,” says Culbertson. “That’s the same amount of fiber as a cup of cooked whole wheat pasta or just under a half cup of lentils. Another benefit of eating dates is helping you reach your body’s daily iron quota.”
One variety of dates, the Medjool date, is actually a fresh fruit - not dried - and an easy way to help you eat more produce! Plus, each serving provides 3.6 g of protein as well.