Dates contain several vitamins and minerals, in addition to fiber and antioxidants. However, they are high in calories since they are a dried fruit. Dates are high in fiber, which may be beneficial for preventing constipation and controlling blood sugar control. Dates are a healthy substitute for white sugar in recipes due to their sweet taste, nutrients, fiber and antioxidants. There are many different ways to eat dates. They are commonly eaten plain but can also be incorporated into other popular dishes.