The moisture content in dates changes when they are dried. When the moisture level decreases, the natural sugar in dates concentrates which increases caloric content. Like other dried fruit where nutrients become more concentrated as water is removed, dates become packed full of nutrition! They are an excellent source of fiber and a good source of potassium, niacin, and vitamin B-6. Dates also contain other key nutrients: copper, selenium, magnesium and more! Try dates in Heartwarming Oatmeal w/Fruits & Nuts or Tropical Sunrise Parfait.