Dates, raw, flesh and skin, weighed with stones

Dates are the fruit of the date palm. These figures describe raw dates, with flesh and skin included and the weight of the stones counted, although the stones are not eaten. Per 100g weighed with stones, they provide 27g of carbohydrate, all of which is sugars, along with 350mg of potassium and 12mg of vitamin C.

Carbohydrate provides energy for the body. The sugars in whole dates are naturally occurring, but their carbohydrate content is still relevant for people monitoring carbohydrate or sugar intake. Potassium supports normal nerve and muscle function, while vitamin C helps the body form collagen and absorb iron from plant foods. Full nutritional figures are in the tables below.