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The date is the fleshy fruit of the date palm. This fruit is especially high in calories and potassium, and supplies a moderate amount of iron and copper.

Available throughout the year, with peak supplies October through December.

Caloric Content

Calories: 228
Protein:1.63 gm
Carbohydrates: 61 gm
Fiber:1.83 gm
Total fats: .37 gm
Saturated fats: - gm
Unsaturated fats: - gm
Cholesterol: 0 mg

1. 10 dates, 83 grams

Vitamin Content

Vitamin A: 425000 IU
Thiamine:.075 1.7 mg
Vitamin B-2:.083 1.7 mg
Vitamin B-6:.159 2.0 mg
Vitamin B-12: 0 6 mcg
Biotin: - 300 mcg
Niacin:1.82 20 mg
Pantothenic Acid:.647 10 mg
Folic acid:10.4 400 mcg
Vitamin C: 0 60 mg
Vitamin E: - 30 IU

1. 10 dates, 83 grams

Mineral Content

Calcium: 271000 mg
Copper:.239 2 mg
Iron: .96 18 mg
Magnesium: 29 400 mg
Manganese:.247 n/a mg
Phosphorus: 331000 mg
Potassium:541 n/a mg
Selenium: - n/a mcg
Sodium: 2 n/a mg
Zinc: .24 15 mg

1. 10 dates, 83 grams

Amino Acid Content

Tryptophan: .042 gm
Threonine:.043 gm
Isoleucine:.039 gm
Leucine:.073 gm
Lysine:.05 gm
Methionine:.018 gm
Cysteine:.037 gm
Phenylalanine:.046 gm
Tyrosine:.025 gm
Valine:.055 gm
Arginine:.055 gm
Histidine:.025 gm
Alanine:.083 gm
Aspartic acid:.105 gm
Glutamic acid:.177 gm
Glycine:.079 gm
Proline:.088 gm
Serine:.055 gm

1. 10 dates, 83 grams


Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.

Produce Availability & Merchandising Guide. The Packer. 1989.

Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.

U.S. Department of Agriculture. Composition of Foods: Fruits and Fruit Juices-Raw-Processed-Prepared. Washington D.C. 1982.


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