Dates, particularly Deglet Noor dates, are a nutrient-dense .A single date (about 7.1 grams) provides the following nutritional values:
- Calories: 20
- Protein: 0.2 grams
- Fat: 0.03 grams
- Carbohydrates: 5.3 grams
- Sugars: 4.5 grams
- Fiber: 0.6 grams
- Potassium: 47 milligrams
- Magnesium: 3 milligrams
- Calcium: 3 milligrams
- Iron: 0.07 milligrams
- Vitamin B6: 0.01 milligrams
- Vitamin K: 0.5 micrograms
Dates are also rich in antioxidants and contain beneficial compounds such as flavonoids, carotenoids, and phenolic acid. They have potential health benefits, including promoting heart health, supporting bone health, and providing a good source of dietary fiber which aids in digestion and blood sugar regulation.
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