Dates (domestic, natural and dry)

Scientific Name:     Phoenix dactylifera

Courtesy of Rick Hall, About.com Nutrition Guide nutrition.about.com

Nutrient	Units	1 cup, pitted, chopped  ------- 178.000 g
Proximates
Water	g	40.050
Energy	kcal	489.500
Energy	kj	2048.780
Protein	g	3.507
Total lipid (fat)	g	0.801
Carbohydrate, by difference	g	130.848
Fiber, total dietary	g	13.350
Ash	g	2.812
Minerals
Calcium, Ca	mg	56.960
Iron, Fe	mg	2.047
Magnesium, Mg	mg	62.300
Phosphorus, P	mg	71.200
Potassium, K	mg	1160.560
Sodium, Na	mg	5.340
Zinc, Zn	mg	0.516
Copper, Cu	mg	0.513
Manganese, Mn	mg	0.530
Selenium, Se	mcg	3.382
Vitamins
Vitamin C, ascorbic acid	mg	0.000
Thiamin	mg	0.160
Riboflavin	mg	0.178
Niacin	mg	3.916
Pantothenic acid	mg	1.388
Vitamin B-6	mg	0.342
Folate	mcg	22.428
Vitamin B-12	mcg	0.000
Vitamin A, IU	IU	89.000
Vitamin A, RE	mcg_RE	8.900
Vitamin E	mg_ATE	0.178
Lipids
Fatty acids, saturated	g	0.340
4:0	g	0.000
6:0	g	0.002
8:0	g	0.002
10:0	g	0.016
12:0	g	0.103
14:0	g	0.068
16:0	g	0.061
18:0	g	0.016
Fatty acids, monounsaturated	g	0.265
16:1	g	0.002
18:1	g	0.263
20:1	g	0.000
22:1	g	0.000
Fatty acids, polyunsaturated	g	0.055
18:2	g	0.050
18:3	g	0.004
18:4	g	0.000
20:4	g	0.000
20:5	g	0.000
22:5	g	0.000
22:6	g	0.000
Cholesterol	mg	0.000
Amino acids
Tryptophan	g	0.089
Threonine	g	0.093
Isoleucine	g	0.084
Leucine	g	0.157
Lysine	g	0.107
Methionine	g	0.039
Cystine	g	0.080
Phenylalanine	g	0.100
Tyrosine	g	0.053
Valine	g	0.117
Arginine	g	0.117
Histidine	g	0.053
Alanine	g	0.178
Aspartic acid	g	0.224
Glutamic acid	g	0.379
Glycine	g	0.169
Proline	g	0.189
Serine	g	0.117

USDA Nutrient Database for Standard Reference, Release 12 (March 1998)