Dates (español: dátiles) are an ancient food, mentioned 50 times in the Bible and 20 times in the Qu’aran. They have been a staple food of the Middle East and the Indus Valley for thousands of years. There is archaeological evidence of date cultivation in Arabia from the 6th millennium BCE, and fossil records show that the date palm has existed for at least 50 million years. Although they are high in calories, they are an excellent substitute for the empty calories of refined sugar because of their nutritional benefits. Deglet Noor dates are the most common variety seen in the West, but Medjool dates, which are sweeter and softer, are frequently recommended in recipes. They are more expensive and may be harder to find. They are similar in nutritional content.

Nutrition: 3.5 oz (100 g) dried pitted dates
calories 277
carbohydrates 75 g
copper 18% RDI

fiber 7 g
iron 5% DV
magnesium 14% RDI
manganese 15% RDI
potassium 20% RDI
protein 2 g
vitamin B6 12% RDI