How to eat dried dates

In this Article

  • Nutrition Information
  • Potential Health Benefits of Dried Dates
  • Potential Risks of Dried Dates

From trail mix to pastry centerpieces, dried dates have been a staple ingredient for thousands of years. Believed by some historians to be the oldest cultivated fruit, dates played an important role in several ancient empires and religions.

They’re especially important during the month of Ramadan, when people practicing Islam enjoy them after long days of fasting or to celebrate a month’s end feast known as Eid al-Fitr. To this day, dried dates remain common throughout the Middle East, where they are enjoyed during several holidays and everyday recipes.

While dates can be enjoyed fresh, many people prefer the rich flavor of their dried form. In addition to improving convenience and changing the taste and texture, the drying process increases levels of certain minerals.

Dried dates are available in several varieties, with flavors and nutrients differing based on where and how they’re grown. Well-known types of dried dates include medjool, zahidi, and deglet noor. They can be found in grocery stores and health food shops all around the world.

In addition to being used as food for 6,000 years, dried dates have been used as a remedy for the following:

While modern science shows support for a few of these traditional medicine claims, further research is needed. Despite the need for more research, dried dates remain a delicious snack that most people can safely enjoy in moderation.

Nutrition Information

Two dried dates contain:В

  • Calories: 110
  • Protein: 1 gram
  • Fat: 0 grams
  • Carbohydrates: 31 grams
  • Fiber: 3 grams
  • Sugar: 27 grams

Dried dates are a good source of:

Dried dates are also rich in polyphenols. These compounds provide a wide variety of health benefits, such as better digestion, diabetes management, and even cancer prevention. While many dried fruits have high polyphenol content, dried dates are the richest source.В

Potential Health Benefits of Dried Dates

Dried dates are a great source of fiber and also include several important vitamins and minerals. However, these qualities can create complications for people with particular medical conditions.В

Research reveals several promising health outcomes for those who eat dried dates on a regular basis:

Pregnancy Benefits

Dried dates offer a variety of benefits for women in the later stages of pregnancy. Their high fiber content can help with constipation and other gastrointestinal problems that pregnant women often experience.

Additionally, dried dates have long been thought of as a top option for naturally inducing labor. Limited research suggests that eating dates in multiple forms may limit the need for medical inductions.

Increased Energy

Dried dates are rich in iron. Iron deficiencies are common, and many people who lack iron in their diet often experience fatigue. The combination of high iron content and carbohydrates found in dried dates can provide a helpful boost of energy.

Potential Risks of Dried Dates

Dried dates may contain high levels of polyphenols (antioxidants), minerals, and fiber, but these qualities can also be problematic for some people.

An additional concern is the high levels of sulfites (chemicals found in some foods) that dried dates contain. Some people are sensitive to sulfites and may suffer a variety of side effects as a result.

It’s important to consult with your doctor before eating dried dates as a health supplement. Consider the following before snacking on dried dates:


Some people may experience an allergic reaction to date fruits. Additionally, the sulfites in dried dates can lead to allergic reactions for some people. Symptoms can vary, with many people experiencing skin rashes. Some people may suffer eye sensitivity, with itchy, watery, or red eyes or a runny nose after eating them.В

High Sugar Content

Dried dates have a high sugar content, especially in relation to the vitamins and minerals they provide. This is true of dates in all forms, but the process of drying further increases the sugar content.В

If blood sugar is a concern, you should stick with eating fresh dates in moderation, as research suggests these have a limited impact on glucose levels.

High in Calories

Just two dried dates contain 110 calories. This makes them a great option for energy-dense trail mix, but less ideal for losing weight. If you are looking to shed pounds for health reasons, try other types of dried fruits that are rich in nutrients, but lower in calories than dried dates.

Show Sources

Contact Dermatitis: “Sulfite contact allergy”

ESHA Research, Inc., Salem, Oregon: “Dates, Medjool, Fancy, Dried, Trader Joe’s.”

European Journal of Allergy and Clinical Immunology: “Allergy to date fruits: characterization of antigens and allergens of fruits of the date palm (Phoenix dactylifera L.)

European Journal of Epidemiology: “Iron deficient, general health and fatigue: Results from the Australian Longitudinal Study on Women’s Health.”

International Journal of Clinical and Experimental Medicine: “Therapeutic effects of date fruits (Phoenix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant and anti-tumour activity.”

Journal of Obstetrics and Gynaecology: “The effect of late pregnancy consumption of date fruit on labour and delivery.”

Journal of the American College of Nutrition: “Dried fruits: excellent in vitro and in vivo antioxidants.”В

Nutrition Journal: “Glycemic indices of five varieties of dates in healthy and diabetic subjects.”В

How to eat dried dates

Brown and wrinkly, dates aren’t going to win a beauty prize anytime soon but don’t let this deter you. Dates are also sticky and sweet and ridiculously delicious! They have a deep caramel flavor that is sure to make your taste buds rejoice!

This ancient fruit is a product of date palms, a flowering palm tree found in arid places like the Middle East, Northern Africa, India, and California.

How to eat dried dates

Dates are easy to come across, especially Medjool dates around the holidays (you can find them at your local grocery store) but we’re betting that many of you have never tried this delightful fruit.

Today we’re challenging you to change that. Grab some dates from the store and give one of these ideas a try! Don’t know how to eat dates? Don’t worry… we’re giving you eight delectable ideas to try!

8 Delicious Ways to Eat Dates

1. In a Fruitcake

If you have tried dates before, there’s a good chance they were in a fruitcake. Fruitcake is one of the most common ways to use dates in the U.S.

Thanks to a lot of bad recipes out there, fruitcake doesn’t have the best reputation. But there are really good fruitcakes, too! Here’s our favorite way to make a fruitcake with dates:

2. In a Smoothie

Add pitted dates to your morning smoothie. Just one or two will really sweeten things up! We especially love dates blended with banana and cardamom spice. Dates, orange, banana, and coconut milk is another great combination.

The smoothie below mixes mango, walnuts, kiwi, banana, and dates for a powerhouse combination. Get the recipe here.

How to eat dried dates

3. Added to Salads

Maybe one of the easiest ways to enjoy dates is to add pitted and chopped dates to salads. Try this combination: Salad greens, dates, walnuts, pears, and blue cheese crumbles. You won’t be sorry!

4. Stuffed

Dates can be stuffed with all kinds of goodies! Try stuffing them with goat cheese or cream cheese. Add a little garlic and herbs to the goat cheese mixture and honey and walnuts to the cream cheese mixture.

Love sweets? Stuff dates with peanut butter and you’ll swear you’re eating a candy bar! Get the recipe for Chocolate-Dipped Peanut Butter Stuffed Dates.

Get creative with your flavors or search Pinterest for mouthwatering ideas!

How to eat dried dates

DID YOU KNOW: Dates are one of the sweetest fruits? And because of their high sugar and low water content, they have a very long shelf life. When kept in an air-tight container, they can be stored in the refrigerator for up to 8 months or in the freezer for up to 1 year!

5. Wrapped

Stuffed or unstuffed dates are particularly delicious wrapped in bacon or prosciutto. Serve these on a toothpick at your holiday party and watch your guests swoon!

6. Baked (or not!)

We already discussed that dates are commonly found in fruitcakes, but that’s not the only dessert they are delightful in. Dates can also be baked into other types of cakes, cookies, breads and scones.

Dates also work wonders in no-bake desserts, like these No-Bake Mini Caramel Apple Tarts.

How to eat dried dates

7. On Top of Ice Cream or Frozen Yogurt

Sticky sweet dates on top of ice cream? Yes, please! Pit, chop, and sprinkle them on top for a true ice cream treat.

How to eat dried dates

8. Added to Your Breakfast

Who needs little hard marshmallows in their cereal when you can have naturally sweet, sticky dates instead! Dates are also great added to oatmeal, plain Greek yogurt, or on top of pancakes.

A great way to start your day is with these No-Bake Energy Balls featuring raspberries, dark chocolate, and dates. They make for a delicious afternoon pick-me-up too!

How to eat dried dates

No matter which of these eight ideas you try, we bet you’ll end up a big fan of dates!

Which of these ideas will you try? Already a date fan? Share your favorite way to eat dates in the comments below.

How to eat dried dates

How to eat dried dates

Author: Lori Taylor

Lori Taylor is the Founder & CEO of The Produce Moms. For ten years she sold fresh produce to over 300 grocery stores throughout the United States, and today she is fully focused on working with the produce supply chain, media, and government to increase fresh produce access & consumption in the US and around the globe. Connect with Lori on LinkedIn.

6 responses to “ How To Eat Dates ”

I’ve tried a lot of dates fruit recipes but I haven’t tried it on smoothie. I guess, I’ll order dates @ and try using it in smoothie. I hope that my daughter loves it.

We love dates!! They are perfect for smoothies. Hope you enjoy!

Fruits, including fresh dates are more than just watery bags of fructose so we should take this in moderation. I have tried ordering in as well and they serve the best and even asked for feedback.

This is such a fabulous post. So informative and detailed .Very helpful! Cheers!

Today is the first time I bought Dates, and they are quite tasty. I had more questions about them and found your article in my search. THANK YOU SO MUCH for enlightening me! I’ve subscribed to your site for future tips. Excited to try these Date recipes 🤎.

Thanks for the kind message. We absolutely love dates. They are so delicious on their own, and they make such a great sweeter. If you want something special, you have to try the Chocolate-Dipped Peanut Butter Dates….they are amazing!

How Do You Eat Dates?

Dates come in dried and fresh forms. You can eat dates as they are or you can use them as an ingredient. Also, remove the seed because it not edible.

This article gives you some interesting tips on ” How do you eat dates ” and the types of foods and desserts you can make with dates. We hope you follow us until the end of this article.

  • If you want to eat a sweet snack, we recommend dried dates. They go well alongside tea. For example, an amazing combination is Shahabi Dates with red tea.

How to eat dried dates

    Shahabi Date with Tea

  • You can replace the sugar with dates, for a healthier diet.
  • Make a smoothie. If you like your smoothie but you don’t want to add sugar, you can add pitted dates.
  • Add dates as a topping. for example, add them to a fruit salad.
  • Bake date cookies
  • Eating dates with dairy products. You can make healthy shakes with milk and dates. You can prepare a healthy midday snack with yogurt and dates. Another way to eat dates is to combine it with crackers and some cheese.
  • Add them to your breakfast to start your day fresh and energized. to do that, add dried dates to your oatmeal or prepare egg and dates omelet. Which is scrambled eggs with Dried Dates.

How to eat dried datesegg and dates omelet

  • Make an easy delicious appetizer. After removing the pit you can stuff it with various ingredients. Such as nuts, cream cheese, etc.
  • Make cakes and pastries.
  • If you have bladder problems, eat dates with Fenugreek.
  • Soak the dates in fresh milk to enhance the sexual impulse.
  • Another miracle of this fruit is to eliminate the swelling of the eyelids. For this purpose, you can make an ointment from the palm kernel and apply it to the eye. This ointment is also the best medicine for eyelash growth. In ancient times, dates have always been used for power and energy and are still the best fruit to regain energy and youthfulness.
  • Dates are lax, meaning that they are used to relieve constipation and cure it. Soak it the night before in lukewarm water and drink the water in which the dates are soaked the next morning and for constipation. Repeat this chronically several times constipation will be cured. Dates are high in nicotine and can be useful in the treatment of intestinal disorders.

Another way to eat dates:

Rinse the dates and separate the kernels. In a non-stick container pour some butter and place over medium heat on a flame. Fry the dates in the oil for 1 to 2 minutes until they are soft and blend to form a large, shiny mass. Then add the chopped biscuit pieces to the dates with the nutrients like pistachios and almonds and mix. Now roll the entire mixture and place it in the aluminum foil.

If you are interested in ordering dates or find out more about them please Contact Us.

Buying, Cooking, and Recipes

How to eat dried dates

The Spruce Eats / Lindsay Kreighbaum

Dates are among the sweetest fruits in the world. They grow on large trees known as date palms and are native to the Middle East where they have been enjoyed for thousands of years. These chewy, sweet fruits are available in several varieties and are sold both fresh and dried. Dates can be eaten out of hand or used as a topping for sweet and savory dishes, and they can also be incorporated into salads and pureed into sauces.

What Are Dates?

The word “date” comes from the Greek word daktulos, which means “fingers,” possibly named as such for the fruit’s shape. Dates come in many varieties, but only a few are available in the United States. Most dates are allowed to hang on the trees to “cure” and dry a bit before being harvested so they will last longer once picked. They will still be quite soft but have a bit more of a toothsome quality to them. These are the “fresh dates” available at some supermarkets, specialty grocery stores, and farmers’ markets. Fresh dates have a high sugar content, which intensifies as the fruit is dried; thus, fresh dates differ in both taste and texture from the sugared, desiccated, chopped ones sold in boxes in the baking aisle of the grocery store. Certain varieties, such as Medjool, are more expensive than others because their harvest is more labor intensive.

How to Cook With Dates

Fresh dates are delicious eaten just as they are, with a cup of coffee or mug of tea alongside to cut the sweetness. That said, there are many other ways to enjoy them, from savory appetizers to sweet desserts. Before any type of preparation, though, you first need to remove the pits. Simply slice the date lengthwise and the pit will easily pop out.

Fresh dates can be sliced in half and placed on top of toast that has been spread with honeyed ricotta cheese, or the fruit can be chopped up and sprinkled over ice cream. You can also serve them pitted and stuffed with blue cheese as a simple appetizer, or as part of a tagine, the Moroccan slow-cooked stew. Or, of course, dates play a big role in baked goods, adding sweetness and texture to cakes, breads, and cookies.

Dried dates can also be eaten as is as a snack, or you can chop and toss into salads or sprinkle on top of hot oatmeal. You can also blend them into a smoothie—they just need to be soaked in hot water for 10 minutes to reconstitute first.

How to eat dried dates

How to eat dried dates

How to eat dried dates

How to eat dried dates

How to eat dried dates

What Do They Taste Like?

If you’ve never had a freshly harvested date, they are worth seeking out for their insanely sweet, caramel-like taste and—this is where they differ most from dried dates—their soft, downright luscious texture. Because the sugar becomes more concentrated as the fruit dries, dried dates are much sweeter than fresh, and have a tougher, chewier texture.

Date Recipes

You may be surprised to find a wide range of recipes featuring dates, both fresh and dried. When it comes to dates, we may initially think of baked goods, but an interesting hors d’oeuvre, such as devils on horseback (dates stuffed with cheese and wrapped in bacon) and Moroccan specialties like a chicken tagine with dates and honey are also wonderful ways to enjoy this fruit. Of course, dessert recipes abound utilizing the date’s natural sweetness. If you are looking for an alternative to sugar, you can actually turn the dates into a “sugar” by simply roasting and then pulverizing them.

  • Bacon-Wrapped Parmesan-Stuffed Dates
  • Sweet Potato Bread Pudding With Dates
  • Date and Oat Quick Bread


There are endless varieties of dates grown in the Middle East, North Africa, and South Asia. In the U.S., however, the most commonly available dates are Medjool and Deglet Noor. Medjool dates range from brown to black in color and are large in size. They have a moist texture and a sweet taste. Deglet Noor dates have amber-colored skin and a more elongated shape. They are firmer and drier than Medjools with a slightly nutty flavor.

Depending on where you live, you may also come across names such as Barhi, Dayri, Halawy, Khadrawy, Thoory, and Zahidi. If you are lucky enough to find the Barhi date (it is too fragile to ship), it is best to eat these round dates out of hand as they are the sweetest and softest.

Where to Buy Fresh Dates

Since palm trees grow best in the desert, the U.S. crop of dates is grown in the deserts of California and Arizona. The harvest then takes place between September and March, making this a fall and winter fruit. Farmers’ markets in Southern California and Arizona may have fresh dates when they’re in season. They are also available via mail order from some growers and may be found at specialty stores and, often, Middle Eastern markets. Depending on where you live, you might be able to find fresh dates prepackaged or in bulk at your local supermarket.

Fresh dates can be wrinkled, but they shouldn’t feel hard. Look for fresh dates that are plump and have a slight glossiness to their skin. Avoid dates that have crystallized sugar on their skins (a little whiteness is okay, but not actual crystals), since that means they are not quite as fresh as you might like.

Dried dates are sold year-round in boxes or packages and often found in the baking aisle.


Dates will last up to one month when stored in an airtight container at room temperature. However, their taste will diminish over time, so for optimal flavor, it is best to eat the dates within a week. For longer storage, or to maintain their freshness, store the dates in the refrigerator packed in a glass or plastic container or zip-top bag. If you have a large quantity or would like to keep the dates for an extended period of time, freezing is the way to go. Portion them out into small containers before freezing—they will thaw beautifully and retain their sweetness.

As they sit, the dates will continue to dry out and their sugars will slowly come to the surface, creating white spots that are sugar, not mold. If they do not smell good or show signs of decay, the dates have expired.

During the month of Ramadan, millions of Muslims break fast with the superfood

Every Ramadan, when the call to prayer resounds through the house marking the end of the daily fast, my mom arranges dates on a steel plate and passes them around. As a child, I’d politely pass on the dates and grab a cookie or the piece of chocolate I’d been saving in my pocket all day.

“It’s Sunnah” my mom would say, shaking her head disappointedly. “The Holy Prophet always broke his fast with dates.”

To me, dates, harvested from the date palm tree, looked like wrinkly brown bugs. It wasn’t until years later, when my mom made an Indian dessert with dates, pistachios and cashews mixed with condensed milk and sprinkled with coconut shavings, that I acquired a taste for the fruit.

The date palm can be traced back to as early as 4000 B.C. in Mesopotamia, in what is now southern Iraq. As one of a few crops that could survive in desert conditions, dates were an essential source of food and wealth for the Bedouins living in the Middle East and North Africa

According to the Islamic calendar, which is based on a lunar cycle, this is the month of Ramadan, when Muslims around the world fast from sunrise to sunset. Following the tradition of Prophet Muhammad, Muslims often break their fast, in an evening meal called iftar, with dates. Rich in vitamins and minerals, dates are known to help energize the body and pacify hunger—perfect nourishment after 15 hours or so without food and water.

While dates are satisfying in their natural form, why not get a little creative? Here are five ways to prepare dates:

How to eat dried datesDates stuffed with ginger and a cream filling. Courtesy of Flickr user She Paused 4 Thought

1. Stuff ‘em: In almost every Middle Eastern or North African country, you’ll find pastry shops that carry all kinds of stuffed dates. Almonds, cashews, walnuts, pistachios, pecans, and cheese—the stuffing options are endless. But, Moroccans are known for the treat, and serve it at celebratory events from births to marriages. Chef Rafih Benjelloun from Fez, Morocco, says he uses medium-ripe pitted dates and fills them with the “ideal mixture” of crushed walnuts, almonds and pistachios with a pinch of cinnamon and nutmeg. He then rolls them in toasted sesame seeds and refrigerates before serving. The result: a bite that is sweet and savory, soft and crunchy, sugary and salty all at once.

How to eat dried datesA date shake. © My Halal Kitchen

2. Drink ‘em: The natural sweetness of dates makes for an excellent fruit juice, but an even better shake. Yvonne Maffei, founder of the My Halal Kitchen blog, traveled through a date valley between Arizona and California and saw a little shop where they were selling the drink. Her own recipe combines dates and whole milk to produce a thick, creamy milkshake. Her two suggestions: use a strong blender, and serve it fresh. “It’s an interesting and fun way to incorporate dates,” she says, “and very rewarding after a long day of fasting.”

Date-nut bread Courtesy of Flickr user I Believe I Can Fry

3. Bake ‘em: In cookies, cakes, bread, pies, and cupcakes—you name it. While Medjool dates are perfect for shakes, it’s better to use the not-so waxy and moist ones for baking. According to Megan Gordon, a cookbook writer and owner of an artisan cereal company, the go-to date for baking is the Deglet Noor variety. “They’re dry enough to chop and maintain their integrity in bread, cookie, or cake recipes while still maintain that superstar, sweet date flavor,” she wrote in the kitchn.

How to eat dried datesSpinach salad with dates, pine nuts and cornbread. Courtesy of Flickr user Filipe Lucas Frazão

4. Chop ‘em: Perhaps the easiest way to incorporate dates into your diet is to chop or slice pitted dates and throw them into salads, on sandwiches or as garnish on pasta. If you opt for a sandwich, the Gorgonzola cheese, walnut and date combo is a winner. But, if you’re in the mood for something fancy, try Chef Gordon Ramsey’s steamed date pudding with butterscotch sauce. It’s a bit time-intensive, but well worth the effort.

Moroccan lamb tagine Courtesy of Flickr user bgblogging

5. Puree ‘em: One of the best meals I’ve ever had was a Moroccan lamb tagine smothered in date sauce. The sweet flavor adorning the tender meat was the perfect touch. I myself have not recreated the dish in fear that I will taint a good memory, but date sauces themselves are quite easy to make and can be served with any kind of meat, especially chicken or fish.

For those of you who prefer organic sweeteners, date paste can serve as a substitute for conventional white sugar. With just dates, water, lemon zest and juice, and a pinch of salt, Martha Stewart creates a simple date paste that can be stored in the refrigerator for a week and long-term in the freezer. It’s a great addition to a morning bowl of oatmeal or a nighttime glass of milk.

Saba Naseem is an editorial assistant for Smithsonian magazine.

Dry dates are basically dates without the moisture which make them look harder and shriveled; these are also used for religious purposes during festivals in Indian households.


According to Delhi based Nutritionist Dr. Lokendra Tomar, “dry dates contain less moisture as compared to fresh dates and have a prolonged life span than dates. Dry dates are significantly higher in calories, so if you are looking at losing weight, you should limit your intake. However, they are an excellent source of fiber and protein that help keep your body healthy. Other than that, they are a good source of calcium and vitamin C too.”

Here are some amazing benefits of dried dates that will compel you to add them in your daily diet.

1. Heart Friendly

Dry dates are low in fat and contain negligible cholesterol; moreover, they are known to control low density lipoprotein or bad cholesterol in our bloodstream. Apart from this, they are low in sodium and a rich source of potassium, which makes them beneficial for keeping blood pressure in check.

Dry dates have anti-oxidative properties that stimulate metabolism which further helps with weight loss. Other than that, they are full of soluble and insoluble fibers, which help increase the secretion of digestive juices and enhance the absorption of foods. However, it is advisable to not have more than 2-3 dry dates daily, considering they are high in calories.

One of the most common benefits of eating dry dates is the relief they are known to provide in cases of Constipation. The reasons leading to a constipated gut could be many, including a lack of fibre in your food. Dates are rich in dietary fibre and are considered be a natural laxative too. Part of living a healthy life is to have a happy and well-functioning gut, and this is one natural food you could include in your diet for the same.

Dry dates are an excellent source of calcium, which is an important element for keeping bones and teeth strong. A handful of dry dates will be a good choice to prevent calcium deficiency leading to osteoporosis and arthritis and other dental problems.(Also read: Difference between calcium and vitamin D)

Dry dates are a rich source of natural sugars (glucose and fructose) which makes them a great snacking option for an instant energy boost. Toss them in your jar of dried fruits to help increase energy and stamina levels.

Dry dates are a natural resource of vitamin B5 or pantothenic acid, which is extremely beneficial for skin cells and can further repair the damage caused by free radicals. The presence of many anti-oxidants helps in attaining a youthful skin. Moreover, it nourishes your skin and improves its texture.

Vitamin B5 present in dry dates helps in maintaining a healthy scalp, further strengthening the hair roots. Consuming them daily may help in repairing your brittle hair strands, split ends, dryness and so on.

How to eat dried dates

Should you eat dates before bed or empty stomach to reap maximum health benefit?(Photos by Saj Shafique and Mona Mok on Unsplash)

As an energy-rich snack that can be consumed daily, dates are high in calories and easy to overeat in one sitting. Apart from having an excellent nutrition profile, dates are high in fiber which is important for our overall health, benefits digestive health by promoting regular bowel movements, provide various antioxidants that help reduce the risk of several diseases and also help in improving the brain function.

However, being high in sugar content and fiber, dates or khajur often leave people speculating about whether they should be consumed after soaking over night or raw or on empty stomach or before going to bed. Hence, it is important to know when is the best and worst time to eat dates.

Best time:

Dates don’t spike blood sugar quickly even though they are naturally high in sugar. Hence, 2-4 dates can be eaten 30-60 minutes before a workout as they allow a steady stream of energy or fuel the body courtesy their slow-releasing carb.

Their fiber content ensures that one remains full for a long time and keep hunger pangs at back. So khajurs serve as the best health snack and can even be eaten before bedtime.

From helping in killing intestinal worms, to cleansing the vital organs and improving heart and liver health, dates should best be eaten early in the morning to benefit from their much needed boost of energy. While some studies have highlighted their health benefits in improving potency and working as an aphrodisiac, others have credited the antioxidants in dates for giving skin and hair a natural luster.

Since they promote weight loss, treat constipation, works wonders for bone health, strengthen immunity, improve brain and heart health and even prevent diseases like Alzheimer or different types of cancer or other chronic diseases, experts advise on eating dates daily as a snack to help one feel energized without crashing soon afterward.

They even benefit those with diabetes and prediabetes as dates contain potent antioxidants which can reduce inflammation in the body as they are high in polyphenols along with several other nutrients and compounds which aid insulin resistance. However, it is advisable to confirm with your doctor before consuming them if you are diabetic.

Worst time:

Avoid eating dates after meals if you have digestion issues since their high fiber content makes it difficult to digest small chain carbs and eventually leads to bloating. A sugar alcohol in dates called sorbitol leads to excessive bowel movements and increases discomfort hence, dates should not be eaten if one is suffering from diarrhea or loose stools until the bowel movements have normalised.

Those having a food allergy from dates or have irritable bowel syndrome (IBS) or sensitivities should also skip eating dates due to their high fructose content. Apart from these conditions, anytime is a good time to eat dates and enjoy its health benefits.

Follow more stories on Facebook and Twitter

в #fruit • 5 лет назад (edited)

It’s no surprise that I love fruit, and I’ve said many a time that I truly believe fruit to be the most beneficial and ideal food on the planet for human consumption.

Many of you may have heard of dates, a dried fruit that grows on the date palm. Well, up until a few days ago, I never soaked them in water to soften them and hydrate them first. I would just buy them from the store in their container, open it up and pop them in my mouth.

This is the Medjool Date, my favorite variety that I’ve tasted. It’s gooey and sweet.

How to eat dried dates

A couple days I began soaking them, after hearing of the benefits.

How to eat dried dates

Dates have a very low water content compared to other fruits due to the fact that they are indeed a dried fruit. If eaten dry, you may experience stomach aches and your teeth may suffer. Also, the taste is truly better when soaked for 10-20 minutes in warm water.

I bought these from the Indian grocery store

How to eat dried dates

Soaking your dates basically just hydrates them from their dried state.

Dates are a very good store of calories and a great thing to eat if you are on the go or don’t want to prepare a cooked meal. Wikipedia says that though origins of the date palm are unknown due to long cultivation, experts believe dates originated in present-day Iraq.

Since soaking my dates, I haven’t gotten stomach aches like I used to from eating dried dates.

There are also many health benefits to eating dates that you might be unaware of as well. I found this article entitled “13 Amazing Benefits of Dates” :

Some of the benefits include relief from constipation, intestinal disorders, heart problems, sexual dysfunctions, diarrhea, anemia, and many other ailments. It can even help people struggling to gain weight do just that because of their high calorie content.

Date Palm and its fruit

“They are rich in several vitamins, minerals and fiber too. These delicious fruits contain oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium which are all beneficial for health. Some health specialists have said that eating one day per day is necessary for a balanced and healthy diet.” (citation from above source)

  • Medical Author: Divya Jacob, Pharm. D.
  • Medical Reviewer: Shaziya Allarakha, MD

How to eat dried dates

It is ideal to have 100 g of dates or a handful of dates every day to get all the essential nutrients. Though the quantity to be consumed may differ from person to person based on calorie needs and underlying health conditions. You may refer to a nutritionist to know how many dates you need to eat every day. A 100 g serving of dates on average contains:

  • Calories: 314 kcal
  • Protein: 2.14 gram
  • Fat: 0.38 grams
  • Carbohydrates: 80.6 grams
  • Fiber: 6.7 grams
  • Sugar: 66 grams

Apart from minerals and vitamins, dates are the best source of antioxidants. Dates are rich in a trace mineral called selenium that may decrease the risk of bladder cancer and prostate cancer.

What are the health benefits of having dates every day?

Substituting your evening snacks with dates has numerous advantages because it is loaded with dietary fibers and packed with vitamins and minerals. The various health benefits of dates include:

  • Low glycemic index: As dates are high in fructose, the dates are naturally sweet. Dates have a low glycemic index; hence, it relatively has a mild impact on blood sugar level. Foods with a low glycemic index cause less increase in blood sugar levels. Thus they are suitable for patients with diabetes.
  • Lowers the risk of heart disease: Dates are high in dietary fibers, which helps to reduce low-density lipoproteins (LDL) cholesterol or bad cholesterol. Dietary fibers tend to bind with cholesterol and prevent its absorption into the bloodstream. Thus, the fatty deposition in the arteries is prevented, reducing the risk of heart diseases.
  • Healthy digestion: Due to high soluble and insoluble fiber content, dates are ideal for healthy digestion. Dates may prevent:
    • Constipation
    • Inflammation of the digestive tract
  • Nervous system support: As dates have high potassium content, they have played a vital role in controlling:
    • Heart rate
    • Breathing function
    • Muscular function
  • Improved metabolism: Dates are rich in B vitamins, such as:
    • Pantothenic acid
    • Folate
    • Niacin
  • These vitamins improve the metabolic processes, thus reducing tiredness and fatigue.
  • Aids in weight management: As dates help in lowering blood sugar levels, it is useful in weight management.
  • Regulates blood pressure: Potassium present in dates is essential to excrete sodium out of the body. Thus, potassium regulates blood pressure by eliminating sodium from the body. Potassium is also needed for the heart to beat properly.
  • Prevents anemia: Dates are rich in iron that is vital for the production of red blood cells. Higher red blood cell productions reduce the chances of anemia.

What are the side effects of consuming dates?

The side effects of consuming dates include:

  • Weight gain: Dates, when consumed in excess, can lead to weight gain due to high caloric content. So, it is essential to consume dates in moderation.
  • Kidney disease: Individuals with kidney disease should follow caution while having dates. Consult a doctor regarding the amount of potassium to be taken every day.
  • Allergies: Dried dates often contain sulfites that may trigger allergies in some. Monitor for these symptoms after having dried dates:
    • Stomach pain
    • Bloating
    • Diarrhea
    • Skin rash
  • Asthma: Sulfites can exaggerate the symptoms of wheezing in people with asthma.

How to eat dried dates

When can babies eat dates?

Because they are sticky and very high in sugar, it’s best to wait until your baby is 18 months or older before introducing dates and processed bars and snacks that contain them. Even after 18 months of age, dates should be carefully prepared to minimize the risk of choking and served as a treat rather than an everyday snack.

Background and origins of dates

A super sweet fruit that’s native to the Middle East, dates are sold fresh on the stem from their palm tree when in season, while others are available year-round in their dried, pitted, and packaged form. Medjool is the most common variety of dried date in American grocery stores, while markets that specialize in Middle Eastern products often have a more diverse selection.

Dates are increasingly available for purchase in a variety of processed forms—date sugar, date syrup, date paste, date bars, and the list goes on. The reason? Dates are marketed as a “healthy” sugar, and food makers are using processed date sugar products to replace traditional white sugar products made from cane plants.

Are dates healthy for babies?

Yes, in moderation. Dried dates are full of vitamins and minerals but are also extremely high in naturally-occurring sugar. On the plus side, they contain a whopping 15 minerals: B-vitamins, calcium, copper, iron, selenium, and zinc, and are also high in fiber, which helps regulate the bowels and promote gut health. The downside, however, is significant, as dates are 66% sugar. Because this, dried dates and their processed products can serve as excellent replacements for brown or white sugar in almost any recipe.

Are dates a common choking hazard for babies?

Yes. Dried fruit, because it is sticky and hard to chew, is a common choking hazard for babies. Dates also have hard, inedible pits that can be a choking hazard if not removed.

To serve dates to a baby you must pit and finely mince them. To further lower the risk of choking, soak pitted dates in hot water and run them through a food processor until they break up into tiny pieces or even a paste. A spoonful of the paste or minced dates can be used a natural sweetener in oatmeal, grain salads, and yogurt.

For more information, visit our section on gagging and choking and familiarize yourself with common choking hazards.

Are dates a common allergen?

While dates are not among the top food allergens in the United States, they can cause serious reactions in some individuals. NCBI, Allergy to date fruits: characterization of antigens and allergens of fruits of the date palm (Phoenix dactylifera L.). (website) Retrieved January 6, 2020.’> 1 Individuals with pollen allergy or the related Oral Allergy Syndrome (also known as pollen-food allergy) may be sensitive to dates. Cross-reactivities between date palm (Phoenix dactylifera L.) polypeptides and foods implicated in the oral allergy syndrome. (website) Retrieved January 6, 2020.’> 2 As with any potential allergen, introduce a scant quantity at first and watch closely as your baby eats. If there is no adverse reaction, gradually increase the quantity in following servings.

How do you prepare dates for babies with baby-led weaning?

Every baby develops on their own timeline. The preparation suggestions below are for informational purposes only and are not a substitute for professional, one-on-one advice from your pediatric medical or health professional, nutritionist or dietitian, or expert in pediatric feeding and eating. Never disregard professional medical advice or delay in seeking it because of something you have read or seen here.

6 to 12 months old: Avoid due to choking risk and sugar levels.

12 to 18 months old: Avoid due to sugar levels.

18 to 24 months old: If you feel your child has developed excellent biting, tearing, chewing, and swallowing skills, you can offer pitted dates whole and teach your child to take small bites by modeling the same. To use dates to sweeten other foods, just soak the dates in hot water for 5 to 10 minutes. Then drain, pit, and pulse them in a food processor until they resemble a paste. Incorporate a small amount of the processed dates (no more than one small spoonful) into your child’s meal, and save the “date water” strained from the processed dates. It makes a great natural sweetener in your coffee, tea, or smoothie. Otherwise, see energy ball recipe!

For more information on how to cut food for babies, visit our page on Food Sizes & Shapes.

Dates last longer when kept at a cool temperature. Store them in the refrigerator to extend their shelf life.

Recipe: Date Energy Balls*

How to eat dried dates


  • Almonds or cashews
  • Pitted dried dates
  • Nut or seed butter (we like sunflower seed butter!)
  • Cinnamon
  • Vanilla extract
  • Tahini (optional)


  1. In a food processor, combine 1 cup of almonds or cashews, 1/2 cup of pitted dates, 1/4 cup of the nut or seed butter of your choice, and 1/4 teaspoon each of cinnamon and vanilla extract. Add 1 tablespoon of tahini if you like.
  2. Pulse until the mixture is completely ground and resembles a fine, wet sand with no large chunks of date or nut. If the mixture turns into a ball in the food processor, use a spoon to break it apart and ensure there are no chunks remaining.
  3. Scoop out some of the mixture with your hands or a spoon, and form into little balls, around 1- to 2-inches in diameter. Refrigerate the balls until firm. Store in a sealed container in the refrigerator for one week, or in the freezer for up to one month.

*Note: This recipe contains potential allergens: nuts and tahini (sesame). Only serve after each allergen has been safely introduced and an allergy ruled out. If your child is allergic to tahini, skip it and add a bit more nut or seed butter. If your child is allergic to nut or seed butter, skip it and add a bit more tahini.

Flavor Pairings

Dates are remarkably versatile and can be used as a sugar replacement in almost any recipe. They pair particularly well with banana, coconut, sesame, and tree nuts such as almonds, cashews, and walnuts. In savory foods, try pairing dates with ginger, fennel, quinoa, and shallots. They also go well with herbs like mint parsley and bitter greens like arugula and watercress.

How to eat dried dates

How to eat dried dates

Everything you need to know about the delicious Middle Eastern fruit…dates! From the different varieties to storage tips to nutritional information.

How to eat dried dates

Dates are a bit of mystery fruit. I first encountered them on a trip to Morocco where they were served with most meals. Almost like you would get a basket of bread at a restaurant in the U.S. But after a bout of food poisoning that knocked me out of the game for a week (unrelated to said dates), I blocked all memories of Moroccan food from my brain, dates included.

But as I got deeper into the world of cooking, especially healthy cooking, I realized I needed to come to terms with my disdain for dates. Because they’re actually…pretty great.

So what are dates anyways?

Great questions! A date is a stone fruit, meaning it has a single seed surrounded by an outer fleshy fruit (like peaches, mangoes, and olives). They’re grown on date palm trees, so where you would usually invision coconuts, picture big bunches of hundreds of dates!

And they go way back. Like 50 million years back, according to fossils. Us humans quickly learned of their magic back in Mesopotamia, and the date has remained popular in that region (Iraq, Middle East, Northern Africa) ever since. Egypt is the largest producer of dates today, followed by just about every other Middle Eastern country.

But of course, an ever-globalizing world means just about everyone can get their hands on some tasty dates nowadays. I’ve found them in the bulk foods section, with the produce, and bagged or boxed with other shelf-stable foods in many groceries. Choose dates that are shiny, unbroken, and not too hard. Don’t worry if they’re wrinkly, that’s normal!

How to eat dried dates

Variations of Dates

There are about a million and one varieties of dates grown around the world, but in the U.S. you’ll mostly find the plump and tender Medjool Dates. There’s also the slender Deglet Noor Date, supposedly the “Queen of Dates”.

How to Store Dates

Store in an airtight container either in the fridge (up to a year) or at room temperature (a few months).

How can they stay good for this long? Dates have the lowest moisture content of any whole fruit, only 30%, meaning they’re naturally dehydrated! As they age, the sugars in the date will gradually move to the surface, forming little sugar white spots. Fret not, these are not mold.

How to eat dried dates

Best Date Recipes

Here are a few of our favorite date recipes! We love using them as a natural sweetener, as well as a sticky glue to hold together pie crusts and no bake cookies.

  • Date Pie Crust
  • No Bake Chocolate Fudge
  • Roasted Dates Stuffed with Goat Cheese
  • Salted Date Caramel
  • Cranberry Bliss Bites
  • Chewy Date Cookies
  • Homemade Larabars

How to eat dried dates

Medjool Date Nutrition Information

per 4 Medjool dates (100g)

  • Calories: 277
  • Carbohydrates: 75g
  • Fiber: 7g, 27% Daily Value (DV)
  • Protein: 2g
  • Fat: 0g
  • 20% DV of Potassium: A key mineral and electrolyte involved in countless processes, including healthy nervous system functioning and contraction of the heart and muscles.
  • 15% DV of Manganese: A trace element that plays a role in healthy brain and nervous system function.
  • 14% DV of Magnesium: A mineral that plays a large role in bone formation and maintenance in addition to being a part of over 300 reactions within the body.
  • 14% DV of Vitamin B6 (Pyridoxine): A water-soluble vitamin that works behind the scenes as a coenzyme in many important reactions within your body, including protein metabolism and red blood cell formation, among countless other functions.

How to eat dried dates

If you’re anything like me, dates may seem like a bit of a mystery fruit. Often nestled in between raisins and prunes (they even look a little similar to prunes) in the grocery store, these small, wrinkly fruits pack a one-two punch of sweetness and nutrition. Coated with a crinkly skin that shimmers from its natural sugars, dates have an oval shape and contain a single seed surrounded by sticky, edible flesh (similar to cherries, mangoes, and peaches). They’re grown on date palm trees, Arecaceae (think: coconut trees), and depending on the variety, fresh dates are fairly small in size and range in color from bright red to bright yellow.

The history of this sweet, yet nutritious treat goes way back. According to research, the date palm is one of civilization’s oldest cultivated crops and has been eaten for 6,000 years. It’s estimated that the native origin of dates is around the Persian Gulf, and that they were cultivated from all the way from Mesopotamia to prehistoric Egypt in as early as 4000 BCE. Fun fact: According to an NPR article, fossils prove that date palm trees thrived 50 million years ago. Sources say that ancient cultures called the date palm “the tree of life” and used all parts of the tree, from the trunk to the leaves.

With more than 200 varieties of dates grown around the world, Medjool and Deglet Noor dates are the most commonly consumed. With a color that ranges from light red to amber, regular Deglet Noor dates have a firm flesh and a sweet, delicate flavor. Medjool dates, by contrast, have a rich, almost caramel-like taste and a soft, chewy texture. Medjool dates and normal Deglet Noor dates are very similar in terms of nutrient content, which means you can expect their health benefits to be similar as well (as if being delicious isn’t enough!). Health and wellness strategy manager, Meghan Sedivy, RD, LDN, breaks down all the health benefits of dates, why they’re an excellent healthy snack, and her favorite ways to include them in your regular diet.

Dates are often associated with dessert; their natural sweetness and rich flavor are indeed decadent. But this nutritious fruit can actually offer some pretty impressive health benefits. Here are seven ways dates can protect your health, and simple ways to incorporate this super fruit into meals, snacks, drinks, and treats.

Dates are nutrient-rich

Three dates provide about 200 calories, 54 grams of carbohydrates with about 5 grams as fiber, a gram of protein, and no fat. This size portion also supplies smaller amounts of a wide range of nutrients, including B vitamins, vitamin K, calcium, iron, magnesium, potassium, zinc, and manganese. In other words, dates aren’t simply sugar bombs or empty calories.

Dates have a variety of antioxidants

In addition to their vitamin and mineral content, dates are rich in health protective antioxidants. One recent paper, published in the Journal of Pharmacy & BioAllied Sciences, states that dates are a good source of natural antioxidants, which can be used for the management of oxidative stress–related illnesses. Oxidative stress occurs when there is an imbalance between the production of cell-damaging free radicals and the body’s ability to counter their harmful effects. It’s a precursor to aging and cell damage that can lead to disease. Dates also contain anti-inflammatory and antimicrobial compounds, which means they may also play a role in combating infectious diseases.

Other research has shown that dates contain many antioxidants, including carotenoids, polyphenols (e.g., phenolic acids, isoflavons, lignans, and flavonoids), tannins, and sterols. They also possess anti-fungal properties.

Dates are naturally sweet and provide no added sugar

Many people think of dates as dried fruit—but they’re actually fresh fruit, since no water is removed. And because dates are whole, unprocessed fruit, their sugar content is naturally occurring. In other words, if an energy bar is sweetened only with dates, the label can list 0 grams of added sugar. That’s key, because added sugar is the type we should limit, due to its association with an increased risk of heart disease and obesity.

The American Heart Association (AHA) recommends that women consume no more than six teaspoons of added sugar per day, which equates to 25 grams or 100 calories. The advised cap for men is nine teaspoons of added sugar, which is 36 grams or 150 calories. If you use dates to sweeten a meal or recipe, you haven’t used up any of your daily added sugar budget, unlike sweeteners such as cane sugar.

Dates support digestive health

Three dates provide about 18% of the daily goal for fiber, which supports good digestive function. One study, published in the British Journal of Nutrition, looked specifically at the impact of date consumption on the gut. Healthy men were randomly assigned to eat either seven dates per day, or a control addition of a carbohydrate and sugar mixture for 21 days. After a 14-day washout period, the groups switched. Researchers found that while eating dates, the study subjects experienced improvements in their bowel movement frequency and a reduced level of stool chemicals known to damage cells and trigger mutations that may lead to cancer.

If you’ve ever experienced constipation, you know how it can wreak havoc with your energy level and overall comfort. Dates can be a simple way to get things moving.

Dates protect heart health and blood sugar regulation

Older research has examined the effects of date intake in healthy adults over a four-week period. In one study, volunteers ate about three and a half ounces a day of two different types of dates. At the end of the month, researchers found that the date addition did not significantly affect the body mass index (BMI), total cholesterol, LDL, or HDL levels of the study subjects. Most important, fasting blood glucose and blood fat levels did not increased after consuming either date variety. In fact, blood fats decreased, as did measures of oxidative stress.

Another more recent study tested date consumption on both blood fats and glycemic control. One hundred men and women with type 2 diabetes were randomly assigned to eat either no dates at all or to add three dates daily for 16 weeks. The date eaters experienced a statistically significant decrease in both total cholesterol and ”bad” LDL. And HbA1c (a measure of blood sugar control over the previous two- to three-month period) did not change in the date eaters. The group that consumed dates also experienced improvements in mental health and measures of overall quality of life.

These studies are significant because blood sugar regulation and heart health are closely connected. People with type 2 diabetes have a twofold increased risk of heart disease, including heart attack; cardiovascular disease is the top cause of death among people with type 2 diabetes.

Dates may offer brain protection

Protective compounds in dates are also thought to help guard the brain. A paper published in the journal Neural Regeneration Research states that dates have promising therapeutic potential against Alzheimer’s disease, due to their ability to combat inflammation and oxidative stress in the brain.

Date may help ease natural labor

One additional potential benefit of dates applies specifically to pregnant women. A 2020 paper, published in the journal BMC Pregnancy and Childbirth, looked at the impact of dates on labor and delivery. Researchers reviewed previously published studies and concluded that eating dates may reduce the duration of the active phase of labor, the stage during which the cervix dilates. It may also improve bishop score, a measure that rates the readiness of the cervix for vaginal labor. However, date consumption had no effect on the length of the first, second, and third stages of labor, or the frequency of cesarean section.

How to enjoy dates and add them to meals and snacks

Dates are my go-to sweetener in a wide variety of recipes, including smoothies, energy balls, oatmeal and overnight oats, chia or avocado pudding, and baked goods. I also use pureed dates to make homemade plant-based “ice cream” mixed with ingredients like plant milk, cinnamon, and add-ins, such as chopped dark chocolate and pitted cherries. You can also incorporate dates into savory dishes. They add natural sweetness and balance to garden salads, cooked veggies like sautéed kale or roasted cauliflower, and veggie stir fries.

One of my favorite year-round fast snacks is stuffed dates. I stuff them with nut and seed butters, herbed nut-based, plant-based “cheeses,” and even savory fillings, like olive tapenade and dairy-free pesto. Of course, they’re also perfect as is!

Cynthia Sass, MPH, RD, is Health‘s contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.

To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter

How to eat dried dates

This question is often asked because dates look a lot like big raisins, and well, we all know dogs cannot eat raisins because they can cause kidney failure. So, you might be surprised to learn that, yes, dogs can eat dates, and to clear up any confusion, dates are completely different from raisins.

Dates are the fruit of desert palm trees, which are known by some cultures as the “tree of life”. Essentially, dates are a seed that is surrounded by fleshy pulp, and it is this fleshy pulp that is full of nutrition for us, as well as our pups.

There are certain things that you need to be aware of when it comes to feeding your dog dates, such as how many they can eat, why they are good for them, and when they should not be fed to dogs.

So, listen up and let us walk you through everything you need to know about feeding your dog deliciously delectable dates.

Are Dates Good for Dogs?

Dates have a variety of health benefits for humans, and the same is true for our four-legged friends. However, just like anything sweet, dates should only be given to dogs in moderation.

This means ½ a date to 2 dates at any one time, dependent on whether you have a small or large dog. Use your common sense here in line with his general food intake.

Feeding him dates once or twice a week makes for a tasty and nutritious reward instead of store-bought treats that aren’t usually that beneficial for him.

How to eat dried dates

Image by Sakhawat Hossain from Pixabay

When Are Dates Bad for Dogs?

Firstly, the dates that you feed your dog must be pitted, i.e., they must have the stones taken out. The label will clearly state whether they are pitted or not, and if they aren’t, then it’s very simple to remove the pits yourself. Pits are a choking hazard and can easily cause a blockage in his intestinal system, so pitted dates only for Fido!

If you are trying your dog with dates for the first time, as with any food product, give him a very small amount at first, just to be sure that he does not react badly to them.

But before you jump in, know that not all dogs can eat dates …

Can All Dogs Eat Dates?

No, not all dogs can eat dates. Because dates are high in calories and have high natural sugar content, you should not feed dates to your dog if he suffers from obesity, or if he is known to pile on the pounds easily.

Because dates are high in sugar, they should never be given to dogs who suffer from diabetes. While dates are believed to control sugar levels in humans, if your dog’s body struggles to control his sugar levels, something like a date could wreak havoc with his system, so stick to your usual treats.

Date Nutrition

There are different varieties of dates, around 3,000 to be precise, with dried Medjool and Deglet Noor dates being the most common in stores, but essentially they offer roughly the same nutrition for your pup.

So, let’s take a look at what dates offer your pooch.


Despite dogs being unable to digest fiber, it is the fiber that is the biggest benefit of eating dates. Fiber contributes towards a healthy digestive system by promoting regular bowel movements and firming up stools, so a few dates every week could be very beneficial for his digestive system.

Fiber is also known to keep dogs feeling fuller for longer, and as such, they might even decrease his hunger cravings if he is forever hungry.

You have been warned, though, too much fiber can also cause upset tummies, so don’t feed him too many dates; otherwise, you’ll find a gassy dog on your hands.

Vitamins & Minerals

Dates are also full of vitamins, minerals, and antioxidants that help fight disease and boost his immune system, keeping him fit and strong.

Dates are full of vitamins such as vitamin A, B6, K, Niacin, Folate, and Choline to name just a few. Minerals such as potassium, copper, manganese, magnesium, and calcium are also present in dates.

Not only do vitamins and minerals boost immunity, but they also repair cellular damage, assist with nutrient absorption, convert food into energy, and promote overall wellness.

Dried dates have the highest concentrations of antioxidants amongst all dried fruits, which contribute towards improving gastrointestinal health and fighting neurodegenerative and cardiovascular diseases.

The date tree is not called the tree of life for nothing!

How to eat dried dates

Other Health Benefits

In addition to their specific nutritional benefits, dates are also beneficial for dogs for other reasons.

High in Energy

Dates are high in fructose, glucose, and sucrose, all of which are natural sugars that convert into energy. So, if you know that you are going for an extra-long walk, why not take a few dates with you for his treats?

Low Cholesterol Treat

It is a fact that dogs LOVE treats, especially edible ones. So why not make his treats nutritious as well as tasty. Store-bought or commercial dog treats are known to be full of fat and low in nutrition.

By replacing these treats with dates, you are pumping extra nutrition into his body without him realizing it.

They are also low in cholesterol which keeps his cardiovascular system healthy too, and potassium will help to stabilize his blood pressure.

Bone Health

Being high in vitamin D, calcium, phosphorus, potassium, and magnesium, all of which contribute towards healthy bones and strong teeth, you can be sure that they are also beneficial for his bones and as such can contribute towards a lower risk of bone diseases.

Improved Brain Function

In an animal-based study, dates were found to improve the learning ability and memory function compared to those animals who didn’t eat them. So, feeding your dog could improve his brain health and cognitive ability.

Plus, being seriously tasty, they will also encourage your dog to be well-behaved!

Final Thoughts

So, just to recap, you can feed your dog, ½ to 2 pitted (stone-free) dates in one sitting, once or twice a week, depending on his size.

If it’s his first time, feed him just the one and see how his body reacts, and if he seems to like them then use them as tasty treats in replacement for commercial dog treats.

Not only will he probably go crazy for them, but his body will also benefit from all that date goodness.

How to eat dried dates

Here are all the best Medjool dates recipes! This chewy, caramely fruit is perfect for naturally sweet treats like brownies, energy bars and smoothies.

How to eat dried dates

Medjool dates are about to take over the world! This tasty fruit is enjoying massive popularity lately as a natural way to sweeten foods. They’re in many energy bars you’ll find in stores, though they can be used in sweet and savory recipes alike. Here at A Couple Cooks, we’re big Medjool dates fans, and have lots of recipes to prove it.

Here are some of our favorite easy Medjool dates recipes! The most popular is our fudgy date brownies, where dates and nuts magically combine into a texture just like a fudgy brownie. Medjool dates are the key component of energy bars recipes, and they’re fantastic for sweetening smoothies and our “healthy” milkshake. Ready to get cooking?

Medjool dates fun facts!

Before we get to the recipes: here are a few things to note about these caramely sweet superfoods:

  • Are Medjool dates dried? No, Medjool dates are fresh fruits! Medjool dates are harvested from the date palm tree and then packaged immediately. There’s no processing, so they’re not dried!
  • What is the white powder on Medjool dates? It’s perfectly normal, not mold! It’s just the natural sugars in the date rising to the skin.
  • Where to buy Medjool dates? Look in your grocery in the produce aisle (many times next to the bananas), or near the dried fruits. You can also order them online.
  • How to store Medjool dates? Store them at room temperature for 1 to 2 months, in the refrigerator for up to 6 months, and about 1 year frozen. (Source)

An addition of sticky sweet dates to your daily diet may seem blasphemous, but they can not only improve your skin and hair, but also help you lose weight

If you find yourself feeling tired and pining for something sweet by 4pm, dates may just be the ideal midday snack for you. The sticky, super sweet dried fruits are chock-full of bioavailable sugars that’ll perk you up almost immediately, but their sweetness might be the reason that dates are dismissed in weight loss or anti-inflammatory diets. We spoke to an integrative nutritionist and two dermatologists about everything you need to know about adding dates to your daily diet.

Why should you include dates in your diet?

Contrary to the popular misconception, adding dates to your diet can actually help shed weight. Since they keep a check on cholesterol levels and contain very little fat, they can assist in weight loss. Plus, despite their misleading high calorific values, dates have a low glycemic index (GI), which measures how quickly your blood sugar rises after eating a certain food. That’s why these fibre-packed fruits are beneficial for a diabetic diet as well, although it’s best to take your doctor’s advice before adding a new food to your meals when you have a chronic condition.

Dates contain high levels of unsaturated fatty acids, which control inflammation linked to obesity and weight-related diseases. Being a good source of iron and calcium, they help maintain blood and bone health too. With almost seven grams of fibre in a serving of three and a half ounces, dates make for a great way to increase the fibre intake in your daily diet, which can aid weight loss. “It also makes them excellent gut cleansers,” says Payal Kothari, integrative nutritionist and gut health coach.

The benefits of dates are many. They are a great source of protein for vegetarians and vegans, and regular gym goers following a high protein diet are asked to eat a couple of dates every day too. Kothari adds, “Dates maintain energy throughout the day, especially during hectic days, fasting days or just before a workout. They can be consumed any time—breakfast, lunch or as an evening snack—and are a powerhouse of nutrients, both macros and micros, vitamins and minerals.” Furthermore, the selenium found in dates has cancer-healing properties and is a vital micronutrient to boost the immunity of the body. The presence of powerful antioxidants also helps prevent the occurrence of chronic illnesses such as heart disease, Alzheimer’s disease and diabetes.

Benefits of dates for skin and hair health

“Dates are an excellent source of Vitamin C and D, which boost collagen production leading to increased elasticity,” says Delhi-based dermatologist Dr Geetika Mittal Gupta. Dr Chiranjiv Chhabra, director and consultant dermatologist, Skin Alive, adds, “Dates are also extremely rich in antioxidants, especially tannins, which prevent cell damage and oxidation and help reduce inflammation. They contain nutrients that enhance the strength of the subcutaneous tissues, which results in softer and smoother skin.” The antioxidants present in dates keep the effects of free radicals in check and delay the appearance of wrinkles and fine lines. “Dates contain pantothenic acid, which improves the skin from within and gives it a radiant glow. Another benefit of dates is treating skin allergies that usually break out all over the body,” she says.

And good hair days are just a few dates away too. Dr Chhabra states that consuming dates (two to three per day) can give you results for stronger hair in a short amount of time. “Being rich in iron, dates improve blood circulation to the scalp which helps in faster hair growth. This happens as oxygen is properly dispersed to your entire body, ultimately preventing hair loss and stimulating new hair growth.” It strengthens the hair follicles and hair roots, preventing breakage and hair loss too.

The best ways to add dates to your diet

Because of their inherent natural sweetness, dates are often used as a substitute to white sugar in confectionary. Use chopped dates to sweeten your salads or cereals, or have them as a midday snack. Swap maple syrup, honey and agave for dates to sweeten up smoothies, or use date paste as a sweetener in desserts like cakes or pies. Dates also work great with cheeses or nuts, making stuffed goat cheese or chopped nuts in a pitted date an indulgent but nutritious appetiser. Apart from this, dates also lend themselves as a great binding agent due to their stickiness, and can be mixed with nuts and nut butter to create energy balls and granola bars.

Secondary navigation

  • Eating a balanced diet
  • 8 tips for healthy eating
  • The Eatwell Guide
  • Food labels
  • Food labelling terms
  • Reference intakes on food labels
  • Starchy foods and carbohydrates
  • Dairy and alternatives
  • Meat in your diet
  • Fish and shellfish
  • The healthy way to eat eggs
  • Beans and pulses
  • Water, drinks and your health
  • Eating processed foods
  • Why 5 A Day?
  • What counts?
  • 5 A Day portion sizes
  • 5 A Day recipes
  • 5 A Day tips
  • 5 A Day FAQs
  • Fat: the facts
  • Salt: the facts
  • Sugar: the facts
  • Top sources of added sugar
  • What does 100 calories look like?
  • Red meat and the risk of bowel cancer
  • What is a Mediterranean diet?
  • How to prepare and cook food safely
  • How to store food and leftovers
  • 10 ways to prevent food poisoning
  • Why you should never wash raw chicken
  • Cooking turkey
  • How to wash fruit and vegetables
  • The truth about sweeteners
  • Sprouted seeds safety advice
  • The vegetarian diet
  • The vegan diet
  • Vegetarian and vegan mums-to-be
  • Vegetarian and vegan diets Q&A
  • Healthy breakfasts
  • Surprising 100-calorie snacks
  • 8 healthy eating tips
  • How to eat more fibre
  • Healthy food swaps
  • Healthy breakfast cereals
  • How to eat less saturated fat
  • Tips for a lower salt diet
  • How to cut down on sugar
  • Healthier takeaways
  • Food and drinks for sport
  • Healthy eating for teens

How to eat dried dates

Almost all fruit and vegetables count towards your 5 A Day, so it may be easier than you think to get your recommended daily amount.

At a glance: what counts?

  • 80g of fresh, canned or frozen fruit and vegetables counts as 1 portion of your 5 A Day. Opt for tinned or canned fruit and vegetables in natural juice or water, with no added sugar or salt.
  • 30g of dried fruit (this is equivalent to around 80g of fresh fruit) counts as 1 portion of your 5 A Day. Dried fruit should be eaten at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay.

Some portions only count once in a day:

  • 150ml of fruit juice, vegetable juice or smoothie. Limit the amount you drink to a combined total of 150ml a day. Crushing fruit and vegetables into juice and smoothies releases the sugars they contain, which can damage teeth. Juices and smoothies should be consumed at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay.
  • 80g ofbeans and pulses. These only count once as part of your 5 A Day, no matter how many you eat. This is because although they’re a good source of fibre, they contain fewer nutrients than other fruits and vegetables.

Video: how much is 5 A Day?

In this video, a dietitian gives advice on exactly how much is 1 portion of fruit or vegetables.

Different types of fruit and veg

Fruit and vegetables don’t have to be fresh to count as a portion. Nor do they have to be eaten on their own: they also count if they’re part of a meal or dish.

These all also count towards your 5 A Day:

  • Frozen fruit and vegetables.
  • Tinned or canned fruit and vegetables. Buy ones tinned in natural juice or water, with no added sugar or salt.
  • Fruit and vegetables cooked in dishes such as soups, stews or pasta.
  • A 30g portion of dried fruit, such as currants, dates, sultanas and figs, counts as 1 of your 5 A Day, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth.
  • Fruit and vegetables in convenience foods, such as ready meals and shop-bought pasta sauces, soups and puddings.

Some ready-made foods are high in salt, sugar and fat, so only have them occasionally or in small amounts.

You can find the salt, sugar and fat content of ready-made foods on the label.

Drinks and 5 A Day

  • Keep an eye on the amount of fruit juice and smoothies you drink. The current advice is to limit consumption of fruit or vegetable juices and smoothies to a combined total of 150ml a day (1 portion). Crushing fruit into juice releases the sugars they contain, which can damage teeth. Even unsweetened fruit juice and smoothies are sugary, so limit these to a combined total of 150ml a day.
  • Diluting 150ml of fruit juice with water (still or sparkling) can make it go further.

Remember to keep fruit juice and smoothies to mealtimes to reduce the impact on teeth.

For more details, see 5 A Day FAQs.

Do potatoes count towards my 5 A Day?

No. Potatoes are a starchy food and a great source of energy, fibre, B vitamins and potassium.

In the UK, we get a lot of our vitamin C from potatoes. Although they typically only contain around 11 to 16mg of vitamin C per 100g of potatoes, we generally eat a lot of them.

When eaten as part of a meal, potatoes are generally used in place of other sources of starch, such as bread, pasta or rice. Because of this, they don’t count towards your 5 A Day.

Other vegetables that don’t count towards your 5 A Day are yams, cassava and plantain. They’re also usually eaten as starchy foods.

Sweet potatoes, parsnips, swedes and turnips do count towards your 5 A Day because they’re usually eaten in addition to the starchy food part of the meal.

Potatoes play an important role in your diet, even if they don’t count towards your 5 A Day. It’s best to eat them without any added salt or fat.

They’re also a good source of fibre, so leave the skins on where possible to keep in more of the fibre and vitamins.

For example, if you’re having boiled potatoes or a jacket potato, make sure you eat the skin, too.

5 A Day: a wide variety

To get the most from your 5 portions, eat a wide variety of fruit and vegetables.

For 5 A Day recipe ideas, see 5 A Day recipes.

5 A Day questions

If you have a query about 5 A Day check our 5 A Day FAQs.

Page last reviewed: 8 October 2018
Next review due: 8 October 2021

It’s important to understand the difference between ‘use by’, ‘best before’ and ‘display until’ dates on the food you buy.

Use by

You will see ‘use by’ dates on food that goes off quickly, such as smoked fish, meat products and ready-prepared salads.

Don’t use any food or drink after the end of the ‘use by’ date on the label, even if it looks and smells fine. This is because using it after this date could put your health at risk.

For the ‘use by’ date to be a valid guide, you must follow, carefully, storage instructions such as ‘keep in a refrigerator’. If you don’t follow these instructions, the food will spoil more quickly and you may risk food poisoning.

‘Use by’ does not always mean ‘eat by’. If a food can be frozen its life can be extended beyond the ‘use by’ date.

But make sure you follow any instructions on the pack – such as ‘freeze on the day purchased’, ‘cook from frozen’ or ‘defrost thoroughly before use and use within 24 hours’.

It’s also important you follow any instructions for cooking and preparation shown on the label.

Once a food with a ‘use by’ date on it has been opened, you also need to follow any instructions such as ‘eat within a week of opening’.

But if the ‘use by’ date is tomorrow, then you must use the food by the end of tomorrow, even if you only opened it today.

Best before

‘Best before’ dates appear on a wide range of frozen, dried, tinned and other foods.

The ‘best before’ dates are more about quality than safety, except for eggs. So when the date runs out it doesn’t mean that the food will be harmful, but it might begin to lose its flavour and texture.

In the UK we end up throwing away 8.3 million tonnes of food and drink every year and most of this could have been eaten. So think carefully before throwing away food that is past its ‘best before’ date.

An exception to this is eggs, which have a best before date of no more than 28 days after they are laid. After this date the quality of the egg will deteriorate and if any Salmonella bacteria are present, they could multiply to high levels and could make you ill.

If you plan to use an egg after its best before date, make sure that you only use it in dishes where it will be fully cooked, so that both yolk and white are solid, such as in a cake or as a hard-boiled egg.

The ‘best before’ date will only be accurate if the food is stored according to the instructions on the label, such as ‘store in a cool dry place’ or ‘keep in the fridge once opened’.

So, if you want to enjoy the food at its best, use it by its ‘best before’ date and make sure you follow any instructions.

Display until

Date marks such as ‘display until’ or ‘sell by’ often appear near or next to the ‘best before’ or ‘use by’ date. They are used by some shops to help with stock control and are instructions for shop staff, not shoppers.

The important dates for you to look for are the ‘use by’ and ‘best before’ dates.

Farmer Protest

Narendra Modi Live Updates

Today’s Birthday Special

IPL 2021

How to eat dried dates

Physical weakness has become a common thing in today’s time and to overcome it, men adopt different types of treatment. However, men can stay away from this problem even by eating only milk and 3 dates every day. Yes, according to Ayurvedic experts, the consumption of milk and dates provides many benefits to men. Now we are going to tell you about the benefits of eating milk and 3 dates at night.

Ayurvedic expert Dr According to Abrar Multani, the taste of dry dates is sweet, which is made by drying dates. In fact, it contains nutrients like magnesium, calcium, iron, potassium, fiber, protein etc. In such a situation, it has many benefits which we are going to tell you today.

Physical weakness will be dismissed- Having a lean body of men is a symptom of physical weakness. Which can also cause sexual problems. In such a situation, men have to consume 3 dates boiled in a glass of milk every night. Let us tell you that the protein present in dates helps in providing strength to the muscles.

Relief from Constipation- In today’s time, the problem of constipation is common. However, constipation can be overcome by consuming milk and dates. Yes, a sufficient amount of fiber can be obtained by consuming dates and it strengthens the digestive system and it becomes easier to pass stools.

Beneficial in diabetes- If men have diabetes problems, then dates can also be consumed to control blood sugar. This is because it is a low GI food. Which means that its consumption does not increase blood sugar rapidly in the blood.

More Articles

  1. Is Fruit-Flavored Water Good for You?
  2. Nutritional Content of Melons
  3. What Is the Percentage of Sugar in Dried Fruits?
  4. What Fruits Should Diabetics Avoid?
  5. Low-Sugar Fruits

According to the American Diabetes Association, the myth that people with diabetes need to avoid all fruits is a persistent one. Although naturally sweet fruits do contain more carbohydrates than non-starchy vegetables, fruits also provide the fiber, minerals and vitamins you need to stay healthy. If you choose super-sweet fruits like raisins or dates, however, portion control is crucial. Consider using small amounts of chopped dates or raisins to accent a baked dessert or even a savory main course, rather than making these sugary treats the main ingredient of a meal or snack.

General Guidelines

In general, people with diabetes should aim for fruit servings that don’t exceed 15 grams of carbohydrates. For that reason, you can usually eat more juicy fresh fruit than concentrated sweet treats like dates and raisins, which are higher in calories and carbs. For example, 3/4 to 1 cup of melon is equal to 1 serving, while you’ll need to restrict yourself to 2 tbsp. raisins or 3 dates to avoid having too many carbs or calories.


Is Fruit-Flavored Water Good for You?

A 1 cup serving of seedless raisings contain almost 500 calories and 100 g sugar. They also have 131 g carbohydrates. Nutritional benefits include 24 percent DV for dietary fiber, and at least 10 percent of the DV for iron, potassium, magnesium, phosphorus, copper, manganese and several B vitamins.


A 1 cup of serving of chopped dates contains 415 calories and almost 95 g sugar, as well as 110 g carbohydrates. On the plus side, dates contribute almost half of your daily fiber needs. They also provide at least 10 percent of your DV for magnesium, potassium, manganese, copper and vitamin B-6.

Comparisons to Fresh Fruit

Nutritional Content of Melons

Because they have naturally concentrated sugars and a low water content, raisins and dates are much higher in sugar, calories and carbohydrates than most other fruits, especially the juicier varieties. Compared to the 15 to 20 percent water content of dates and raisins, fresh berries and watermelon are 85 to 90 percent water. In consequence, each cup of watermelon, strawberries or blueberries is between 45 to 85 calories and 11 to 21 g carbohydrates, with a sugar count of between 7 and 15 g. In other words, fresh fruit contains only about 15 percent of the calories and sugar, and 10 percent of the carbohydrates, that dried fruit has. Depending on the variety, fresh fruits like berries and watermelon are also high in nutrients, especially vitamin A, vitamin C and manganese.

Think before you speak. Read before you think

Think before you speak. Read before you think

  • Home »
  • Lifehacks »
  • How many dried dates should I eat a day? »

Table of Contents

How many dried dates should I eat a day?

It is ideal to have 100 g of dates or a handful of dates every day to get all the essential nutrients. It is ideal to have 100 g of dates or a handful of dates every day to get all the essential nutrients.

What happens if you eat dates everyday?

Since they promote weight loss, treat constipation, works wonders for bone health, strengthen immunity, improve brain and heart health and even prevent diseases like Alzheimer or different types of cancer or other chronic diseases, experts advise on eating dates daily as a snack to help one feel energized without …

Which is better dry dates or wet dates?

Dates are rich in fiber which can reduce constipation and relieves the stomach. Dry dates contain a higher fiber content compared to fresh dates, so they can be more helpful to stomachaches and gut issues.

How should we eat dry dates?

How to eat dates

  1. Stuffed dates: People can stuff dates with almonds, pecans, cream cheese, or pistachios for a snack or finger food.
  2. Salads: Chopped, sliced, or pitted whole dates are an excellent addition to salads.
  3. Smoothies: Blending dates into a banana smoothie adds natural sweetness and extra nutritional value.

Do dates help you poop?

Dried fruits, such as dates, figs, prunes, apricots, and raisins, are another great source of dietary fiber that acts as constipation relief. “Prunes, in particular, are great because they not only are high in fiber, they also contain sorbitol, which is a natural laxative,” Prather says.

Are dates good for hair?

Dr Chhabra states that consuming dates (two to three per day) can give you results for stronger hair in a short amount of time. “Being rich in iron, dates improve blood circulation to the scalp which helps in faster hair growth.

Which one is best to eat dates?

Medjool dates are a great way to sweeten up your diet while adding vitamins and minerals. Sweet snacks often have little nutritional value and are loaded with “empty calories” from sugar and fat. But Medjool dates’ high fiber content helps you to feel fuller for longer, which can aid in weight management goals.

Is dry dates good for weight gain?

Dried fruits, such as dates, prunes, apricots, figs, sultanas, currants, and raisins, contain more calories than their fresh counterparts, making them great options for healthy weight gain. In addition, they tend to pack 3–5 times more micronutrients.

Which dry dates are best?

Dates are among the popular dry fruits across the globe. They are considered a good source of essential nutrients and minerals….Best Dates In India 2021.

S.No Brand Founded
1 Happilo 1916
2 Rostaa 2011
3 Lion Dates 1978
4 Solimo 2009

How do you use dried dates?

The sweet, sticky quality of dried dates makes them an excellent base for no-bake dessert balls. Add soaked dates to a food processor. Add in other ingredients, such as oats, chocolate chips, nut butters, chia seeds, coconut flakes, or cashews. Pulse the food processor about 10 times to create tiny chunks.

Do dates help lose weight?

Dates are a very nutritious food, and some people say that they can aid in weight loss. However, there is little scientific evidence to support this claim.

What are the benefits of eating dates every day?

The many health benefits of eating dates include constipation relief, regulating cholesterol levels, intestinal disorders, heart problems, anemia and sexual dysfunctions. Dates are rich in potassium, and the mineral helps lower blood pressure levels.

What are the health benefits of dates?

The nutritional benefits of dates are that they are high in fiber, low in fat, high in simple carbohydrates, and they don’t contain cholesterol. They are simply a healthy energy food to provide healthy living.

Are dried dates good for You?

Dry dates are an excellent source of calcium, which is an important element for keeping bones and teeth strong. A handful of dry dates will be a good choice to prevent calcium deficiency leading to osteoporosis and arthritis and other dental problems.

Are dates a healthy food?

Dates are usually eaten as dry fruits, though fresh fruits are also available. Dried dates or fresh dates, they are both very healthy for you. People in the Middle East consume dried as well as fresh dates on a regular basis as part of their diet, and it has been found that the rate of heart diseases, and cancer, is very low around these parts.

How to eat dried dates

Instead of sugar, we switch to dates which are perfect for those with a sweet tooth, but if you have the same soaked in milk, the combination is epic as it has added health benefits. It is an interesting mix some may not be knowing about. It can cure many diseases including those sleepless nights and all those night owls will have a solution. It can cure coughs, flatulence among many other health benefits. So read on to know what all soaked dates can do.


How to eat dried dates

Have some dates with honey and warm milk. This removes the sputum and deals with the prolonged cough. What you need to do is boil 5-8 dates with milk and drink it hot.

Anemia, Nervous Diseases, Erectile Dysfunction

All you got to is soak some of the dates in milk for 24 hours. Also add in saffron and cardamom, a tsp of grated ginger while having it with the milk.


How to eat dried dates

For those sleepless nights just have 2-3 dates with warm milk.

Heart Pain

For a high heart rate, you just have to consume 2 dates with 2 tsps of honey and half a glass of milk.


Cook 5-8 dates in half a litre of milk, cool it and drink it in the morning on empty stomach.

You can add the remaining dates that were boiled with your porridge in the morning breakfast.

How to eat dried dates

Both prunes and dates are dried fruits packed with many vitamins and minerals that make them a healthy snack. However, while they may look similar and have a similar texture, prunes and dates are a completely different fruit. Prunes are actually dried plums, while dates are their own separate fruit that grows fresh on the date palm tree in tropical areas, although they are almost always sold dried in the West, according to Healthline.

Most of the prunes that we consume in the States come from the La Petite d’Agen plum, which is grown in California, according to The Spruce Eats. Prunes taste similar to plums, with a pleasing sweet taste profile and a chewy texture. Prunes make a very healthy go-to snack. They are perhaps best known for aiding in the body’s digestion, because they are high in fiber and have a high sorbitol content, according to Healthline.

But that’s not all prunes are good for. They also boast high amounts of potassium, iron, and many key vitamins, minerals, and antioxidants, including vitamin K, vitamin A, vitamin B-6, riboflavin, niacin, manganese, copper, and magnesium. Eating prunes regularly has been shown to help lower cholesterol and blood pressure, and may even help protect against certain serious diseases such as COPD and colon cancer.

Dates are smaller and sweeter than prunes

How to eat dried dates

Dates are distinguishable from prunes by their lighter golden color and oblong shape, compared to prunes, which are usually larger and a very dark, almost black, color. Dates are also sweeter than dried plums, and while both make great snacks on their own, dates are also a very popular ingredient in sweets and desserts, per The Spruce Eats.

Dates also pack a good deal of healthy fiber into each serving: about seven grams of fiber per 3.5 ounces, according to Healthline. The dried fruit also has higher antioxidant content than prunes, with large amounts of flavonoids, carotenoids, and phenolic acid, which can help protect against a number of serious diseases. Eating a diet high in these disease-fighting antioxidants has been linked to the reduced risk of heart disease, cancer, diabetes, Alzheimer’s disease, and eye disorders. Dates also contain high levels of essential nutrients like potassium, magnesium, copper, manganese, and vitamin B6.

So while both dates and plums are sweet, healthy snacks, they are two different fruits with different flavor profiles. If you prefer to snack on candy-like fruits, then dates might be your go-to, but if you prefer something heartier and a little less sweet, you’ll probably reach for a prune. But with their high levels of fiber, vitamins, and antioxidants, you can’t go wrong with either one.

February 14, 2019

Last Updated: 20 Feb 2022

So we talked about the health benefits of dates in our previous article and now it’s time to find out the best quality dates available. We will go through with different qualities of dates and some good to know additional details about dates.

What are the Best Dates to Eat?

Dates need warm climate with little to no rain conditions. The Middle East is by far has the most favorable climatic conditions for dates to grow followed by California, Arizona, and Florida. There are over 1500 varieties of dates grown in the world.

Medjool Dates

How to eat dried dates

One of the most popular dates that are large, soft and one of the most flavorful dates among all different varieties grown. They taste excellent when eaten fresh because of their high moisture content. Medjool Dates stays good for 12-15 days at room temperature.

Medjool dates were first found in Morocco, North Africa and were brought to Nevada, the USA in the year 1927.

Medjool dates were first found in Morocco, North Africa and were brought to Nevada, the USA in the year 1927.

Dates fall into the category of superfood. This super-nutritious food is packed with vitamins, antioxidants and a lot of other health benefits.

This is one primary reasons, bakers who focus on healthy eating, have started including dates in their baking, primarily replacing sugar with dates.

You can also learn baking without refined sugar and using alternative sweetener like dates. Click below to get started today.

How to eat dried dates

Deri Dates

How to eat dried dates

These are soft, sweet, and meaty dates that look like chocolate beans. It has darkish brown to black color of skin and is available around the year.

The origin of the Deri dates is in Iraq. The fruit has a shelf life of 10 months.

Ajwa Dates

How to eat dried dates

These dates are a God gift to mankind. Ajwa dates seed powder is used in treating the cholesterol and blocked heart arteries issues.

The paste prevents and cures heart diseases. Ajwa dates are a soft and dry variety of dates from Saudi Arabia.

Kimia Dates

How to eat dried dates

These dates originated in Iran. China took these palm trees and cultivated them during the end of the ninth century. Kimia dates are black plump dates that have a melt-in-mouth flavor. The shelf life is about 15 days.

Omani Dates

How to eat dried dates

As the name suggests, these dates originate in Oman, Middle East. Every date lover loves Oman dates. These are plump dates, large in size, moist and is used in many cooking and baking recipes. Many people use them in the dry fruits gift hampers.

How to eat dried dates

Learn Baking Healthy Desserts at Home

  • No Refined Sugar
  • No Refined Flour
  • No Eggs

Whiles dates have multiple benefits and help in reducing weight if eaten in moderation, otherwise, they may increase the weight because of high sugar content in them. Eating about 10 grams of dates will provide you around 23 calories and fiber.

Word of caution for people who have sugar problems, they should avoid eating dates or at lease consult their doctors first before consuming dates.