Dates obtained from the palm tree have become widely popular in recent years. These dry fruits are chewy in texture and have a sweet flavor. The calorie content of this dry fruit is similar to that of Raisins and Figs. It has a good amount of fiber and adding them to the diet helps improve fiber intake. They make a healthy substitute for white sugar in recipes due to the nutrients, antioxidants, and fibers they provide. You can use dates as a natural sweetener in juices, cereal bars, cakes, smoothies, and muffins. These nuts are often paired with foods such as Almonds, Butter, Cheese, & so on