Four dates usually make up one serving: a tasty snack with fewer than 300 calories. You get a lot of nutrition in a small package, says registered dietitian nutritionist Melissa Mroz-Planells. Most of the calories come from carbs, including about 7 grams of fiber.
Eating foods high in sugar without other nutrients causes energy spikes and crashes. Despite dates' sugar content, their high fiber content helps counteract blood sugar spikes, notes dietitian Gregory Lafortune.
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