Dates, raw, flesh and skin

Dates are a fruit, and the figures here describe the raw flesh and skin, without the stone. They mainly provide carbohydrate, with 31g per 100g, all of which is recorded as sugars. They also provide potassium at 410mg and vitamin C at 14mg per 100g. Their energy content is 530 kJ per 100g.

The sugars in whole dates are naturally present in the fruit. Their carbohydrate and energy content are worth noting for people monitoring carbohydrate, sugar or energy intake. Potassium supports normal nerve and muscle function, while vitamin C helps the body absorb iron from plant foods. Full nutrient figures are provided in the tables below.