One of the richest fruits with nutrients are Dates, the look really like nuts but they are dried fruits, obviously it could be eaten right after picking up of the date palm tree, but most of people prefer them dried. Because dates need hot weather to grow it is mainly product of tropical regions of the world, and some extra hot areas. Dates have become quite popular in the west recent years but were always popular in middle-east and it’s used in many healing practices .
Average 100-gram of dates provides the following nutrients :
Calories: 277 Carbs: 75 grams Fiber: 7 grams Protein: 2 grams Potassium: 20% of the RDI 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