Fresh dates are a darn good source of fiber, magnesium, potassium, manganese, copper, and vitamin B-6. And they are free of sodium, fat, and cholesterol. Impressive indeed.
The USDA lists a 24g pitted Medjool date as containing 66 calories, 1.6g fiber, 13mg of magnesium, and 167mg of potassium. A 7.1g pitted Deglet Noor date clocks in at 20 calories, 0.6g fiber, 3mg of magnesium, and 47mg of potassium.
Although no data exists for other varieties, a reasonable estimate is 2.8 calories per gram of pit-less date. If you don't have a kitchen scale, 30 or so calories per Khadrawy, Halawy, Honey, or ripe (soft) Barhi date is likely to be in the ballpark, with Zahidi dates averaging 20-25 calories each.
Are dates safe for diabetics?
A small serving of dates is considered a healthy treat for diabetics. The American Diabetes Association approves!