Dates are very high in potassium. Dates contain iron, niacin and vitamin B6, as well as 6g of fiber. Dates have almost no vitamin C. Dates are one of the sweetest of all fruits.


  • An excellent source of potassium.
  • A good source of iron, niacin and vitamin B6.
  • High in fiber.


  • High sugar content and stickiness promote tooth decay.

Fresh dates are classified according to their moisture content: soft, semisoft and dry.  12 medium dates contain about 275 calories. Dates contain tyramine, an organic compound found in aged cheese and in certain processed products. 

It's important to brush your teeth after eating dates. Dates are very sticky and their high sugar content. They can lead to dental decay if bits are allowed to adhere to the teeth.


Tags : dates fruit, a good source of iron, niacin and vitamin b6.