Dates

Dates are sweet fruit that have a wide range of varieties. Some commonly consumed types are  Medjool, Medjoul, Mejhoul dates, Sukkari or Sukari dates, Safawi dates, Madina Rabia dates, Madina Ajwa dates, Shalaby dates, Khudri or Khudari dates, Sufri or Safri dates, and Tunisian dates.

Why eat dates and what are the benefits of dates?

Bone health: dates contain several minerals, including phosphorus, potassium, calcium, and magnesium.
Blood sugar: dates have the potential to help blood sugar regulation due to their low glycemic index, fiber and antioxidants.

A 100 gram serving of dates provides the following nutrients:
Calories: 277
Carbs: 75g
Fiber: 7g
Protein: 2g
Potassium: 20% of the RDI (Recommended Dietary Intake)
Magnesium: 14% of the RDI
Copper: 18% of the RDI
Manganese: 15% of the RDI
Iron: 5% of the RDI
Vitamin B6: 12% of the RDI