Danny Kim for TIME
January 31, 2017 11:03 PM EST

How to eat them

Dates are a delicious natural sweetener for smoothies and baked goods. They can also be eaten whole as a natural source of iron.

Why they’re good for you

One cup of chopped dates has nearly 50% of daily recommended fiber. Though they are one of the more sugary fruits, they’re also high in potassium.

Nutrition

Dates contain virtually no fat.

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