Dates

The small, cylindric fruits of the tropical date palm are known as dates. In the majority of Western nations, they are normally offered dried and are rich in nutrients. The following nutrients are found in one date (24 grams):

• Calories: 66.5
• Protein: 0.4 grams
• Fat: 0.1 grams
• Carbs: 18 grams
• Fiber: 1.6 grams
• Potassium: 4% of the DV
• Magnesium: 3% of the DV

Include dates in your diet because they are a really healthful fruit. They include a lot of nutrients, fiber, and antioxidants, all of which may have benefits for your health, from better digestion to a lower risk of disease. Additionally, these fruits are a significant source of iron, manganese, copper, and vitamin B6. Dates are a versatile way to increase your calorie intake because they are often sold dried and have a long shelf life. They are delicious on their own or as a binder in baked dishes. For a nutritious, high-calorie snack, try stuffing dates with almond butter and coconut flakes.