Nutritional value of the Dates

100 grams of dried date has about 300 calories and is composed of about 70% carbohydrates, 2.2% protein, 0.6% fat while fresh dates contain about 160 calories.

Per 100g edible protein:
Potassium 650 mg
Calcium 64 mg
Phosphorus 63 mg
Magnesium 54 mg
Iron 3 mg
Niacin 1.6 mg