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Heath Benefits of Dates: The fruit is rich in dietary fiber, which prevents LDL cholesterol absorption in the gut. Additionally, the fiber works as a bulk laxative. It, thus, helps to protect the colon mucous membrane from cancer-causing chemicals binding to it in the colon. The Deglet Nour date is famous worldwide and often recognized as the best of all the dates. It is commonly referred to as the "Queen of all dates". They are moderate sources of vitamin-A (contains 149 IU per 100 g), which is known to have antioxidant properties and essential for vision. Additionally, it is also required maintaining healthy mucus membranes and skin. Dates are an excellent source of iron, carry 0.90 mg/100 g of fruits (about 11% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood. Nutritional Summary There are 1170 calories in 2 1/3 cups of pitted, chopped Dates. Calorie Breakdown: 1% fat, 96% carbs, 3% prot.