Nutritionally, dates are dense and healthy and provide a good source of energy. They are naturally sweet, rich in fiber and low in cholesterol. Dates are rich in iron compared to other fruits and have more potassium than bananas. The California date administrative committee nutrient analysis reports the nutritional content of California dates. The average date has only 23 calories, rich in vitamins like vitamin B-6, niacin, folate and pantothenic acid.
Dates are also rich in minerals like potassium, phosphorus, and magnesium.
Moreover, they are fat free, cholesterol free, and sodium free. Five to six dates make up an equivalent of one fruit serving according to the USDA food pyramid. The succulent edible date fruit, in the form of all varieties, is one of the most valued foods in Saudi Arabia. It has religious values as well as cultural importance. The date palm has been a source of valued food for the inhabitants of the Arabian Peninsula.