➜The date is a dry fruit that provides a significant energy intake. Indeed, 100g of dates has the equivalent of about 300 calories. These calories come mainly from the carbohydrates of the date. These sugars naturally present in the fruit have the effect of stimulating the energy of the body. Dates are therefore a favorite food for individuals practicing sports. ➜The date is a dry fruit that provides a significant energy intake. Indeed, 100g of dates has the equivalent of about 300 calories. These calories come mainly from the carbohydrates of the date. These sugars naturally present in the fruit have the effect of stimulating the energy of the body. Dates are therefore a favorite food for individuals practicing sports. ➜It is recommended to consume 20 to 35 grams of dietary fiber per day, which can be provided by dates, given their richness in dietary fiber that come in two soluble and insoluble forms ➜Dates are also rich in iron. In fact, a consumption of 100 grams contains 0.90 g of iron, or 11% of the recommended daily intake. Iron plays a vital role in the body as it is used for the production of red blood cells that carry all nutrients to cells in the body, and is used to produce hemoglobin, which provides oxygen to the organs. They also contain selenium, manganese and copper that are essential to healthy bone development and strength.