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MOBILE NO:84285808883 Are dates good for you? The short answer is yes. According to the U.S. Department of Agriculture (USDA), one serving of dates (about 100 grams or four dates) contains a high percentage of your recommended daily amount of: Copper: 40% (.362 mg). Magnesium: 15% (54 mg). Manganese: 14% (.296 mg). Potassium: 23% (696 mg). Vitamin B6: 17% (.249 mg). “Dates are also high in fiber with about 7 grams per serving,” says Culbertson. “That’s the same amount of fiber as a cup of cooked whole wheat pasta or just under a half cup of lentils. Another benefit of eating dates is helping you reach your body’s daily iron quota.” One variety of dates, the Medjool date, is actually a fresh fruit — not dried — and an easy way to help you eat more produce! Plus, each serving provides 3.6 g of protein as well.