The sugar content of ripe dates is about 70%-80%.The remainder consists of protein, fat and mineral products including copper, iron, magnesium and fluoric acid. Dates are high in fiber and an excellent source of potassium. Five dates contain about 115-230 calories, nearly all from carbohydrates. There is a link between the regular consumption of dates and a lower risk of heart disease and cancer. Specifically the Bedouin Arabs eat the fruit regularly and have shown an extremely low rate of cancer and heart disease. The less sweet dates are known as bread dates to the Arabs and traditionally were used for everyday consumption. About 2% of the date is protein and about 2% is fat. The Medjool date is a dessert date both in the United States and Arabic countries.
Approximately three ounces of dates contain the following: