Dates are extremely nutritious. Vigorous hydration helps. High levels of antioxidants. Improves brain function. it facilitates natural working. Reduces risk of cancer. Prevent microbial pathogens. It helps fight diabetes. On average, dates contain 21% water, 75% carbohydrates (63% sugars, 8% dietary fiber), 2% protein and less than 1% fat. A 100-gram (3+½ oz) serving of dates provides 1,180 kilojoules (280 kcal) of dietary energy and is composed of pantothenic acid, vitamin B6, and the dietary minerals magnesium, manganese, potassium and low doses with other micronutrients.