Dates are an excellent source of easily digested carbohydrates, with a sugar content that ranges from about 60 percent in soft dates to as high as 70 percent in some dry dates. Glucose or fructose is the sugar found in most varieties, although the Deglet Noor, the most popular date grown in the U.S., contains sucrose. A single pitted date contains only 23 calories, but a cup of chopped pitted dates weighs in at 490 calories. A 31/2-oz (100 g) serving equals four Medjool dates or 12 Deglet Noor dates.
Dates are an excellent source of fiber (8 g per 31/2-oz); the B vitamins niacin, B6, riboflavin, thiamine, and pantothenic acid; and the minerals copper, potassium, manganese, magnesium, iron, and phosphorus. In addition, they are a good source of folic acid and the trace minerals, zinc and selenium. For each ounce, dates provide 260 percent more potassium than oranges and 64 percent more potassium than bananas - but they also contain 60 percent more calories than either of these fruits.