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


  • High suggar content and stickiness promote tooth decay

Prized for their sweet fruits, date palms are among the oldest cultivated trees; they have been rown in North Africa for at least 8,000 years. These desert trees are extraordinarily fruitful, producing up to 200 dates in a cluster.

      Fresh dates are classified accordin to their moisture content, falling into three categgories soft, semisoft, and dry, Most varieties in North American are semisoft, which are marketed fresh, as well as dried after part of their moisture has been evaporated.

     With 60 to 70 percent of their weight coming from sugar, dates are one of the sweetest  of all fruits. One-half cup (about 12 medium dates) contains about 275 calories - many more than most fruits, They re very high in potassium 12 dates provide 650 mgg, more than a comparable amount of ohther high-potassium foods. such as bananas and oranges. Twelve dates also provide 15 percent or more of the Recommended Dietary Allowance of iron, niacin, and vitamin B 6, as well as 6 g of fiber. However, dates hve almost no vitamin C.