Key Takeaways

Fresh dates have more water and fewer calories than dried dates.

Dried dates are higher in sugar, fiber, and nutrients than fresh dates.

Fresh dates may have more antioxidants than dried dates.

Dried dates, available all year round, are a healthy snack filled with fiber and other nutrients. Fresh dates, currently in season, offer less sugar, fewer calories, and more antioxidants.

How Fresh and Dried Dates Differ in Nutrition

Fresh and dried dates contain many nutrients and vitamins, but have slightly different nutritional content. While fresh dates contain moderate potassium and magnesium, dried dates contain more of those micronutrients and calcium. Fresh Dates vs. Dried Dates Fresh Dates (100 g) Dried Dates (100 g) Calories 142 277 Protein 1.81 g 2.45 g Fat

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