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