Medjool dates are a concentrated source of healthy nutrients. Just 2 dates (48 grams) provide (1Trusted Source):

• Calories: 133
• Carbs: 36 grams
• Fiber: 3.2 grams
• Protein: 0.8 grams
• Sugar: 32 grams
• Fat: 0 grams
• Calcium: 2% of the Daily Value (DV)
• Iron: 2% of the DV
• Potassium: 7% of the DV
• Copper: 19% of the DV
• Vitamin B6: 7% of the DV
• Magnesium: 6% of the DV

Dates offer a significant amount of fiber and variety of vitamins and minerals, including iron, potassium, B vitamins, copper, and magnesium