Dates are extremely nutritious, containing more natural sugar than any other fruit. The fruits contain protein, Vitamin A, and some of the B vitamins; but it is not a perfectly balanced food. In spite of this, the Arabs have remained in good health, balancing out any deficiencies by combining them with other foods.

Dates also yield a substantial amount of dietary fiber and potassium, as well as many other valuable vitamins and minerals. Being high in potassium, they can be used, instead of bananas, by those using diuretics that rob the system of mineral. However, they are a most unusual fruit as they contain almost no Vitamin C.

A 40-gram serving (about 5-6 small dates or 3-4 large dates) has 120 calories; 240 milligrams of potassium (7% USRDA); 31 grams of carbohydrate (10% USRDA), including 3 grams of dietary fiber (14% USRDA) and 29 grams of natural sugar; and 1 gram of protein. This serving of dates also has 2% of the USRDA for calcium, thiamin, niacin, folate, iron, riboflavin, Vitamin B6, and phosphorus; and 4% of the USRDA for magnesium. Dates have no fat, no cholesterol, and no sodium.