| Nutrition Information for Dates: The following nutrition information is for one serving of dates. That would be about one-half cup of dates, or 89 grams. This general information is for chopped pitted dates. Macronutrients: Water: 18.27 g Calories: 251 Protein: 2.18 g Carbohydrates: 66.78 g Fiber: 7.1 g Sugars: 56.38 g Total Fat: 0.35 g Saturated Fat: 0.028 g Monounsaturated Fat: 0.032 g Polyunsaturated Fat: 0.017 g Cholesterol: 0 mg Micronutrients: Calcium: 35 mg Iron: 0.91 mg Magnesium: 38 mg Phosphorus: 55 mg Potassium: 484 mg Sodium: 2 mg Zinc: 0.26 mg Vitamin C: 0.4 mg Thiamin: 0.046 mg Riboflavin: 0.059 mg Niacin: 1.134 mg Pantothenic Acid: 0.524 mg Vitamin B6: 0.147 mg Vitamin B12: 0 mcg Folate: 17 mcg Vitamin A: 9 IU Vitamin E: 0.04 mg Vitamin K: 2.4 mcg Phytonutrients: beta Carotene: 5 mcg beta Cryptoxanthin: 0 mcg Lycopene: 0 mcg Lutein and Zeaxanthin: 67 mcg |