The Health Benefits of Dates and How to Enjoy Them, According to Dietitians

Sweet, chewy, and surprisingly nutritious—dates are much more than a natural candy. These little dried fruits are quickly becoming popular as both a snack and an ingredient. They’re packed with fiber, essential minerals, and antioxidants (1, 2). Plus, they make a great natural sweetener. 

Are all the benefits of dates too good to be true? Let’s take a look at what makes dates special, what to keep in mind when eating them, and how you can incorporate them into your diet.

Health Benefits of Dates

Although they’re small, dates are full of helpful nutrients—providing fiber, essential minerals, and antioxidants to your body (1, 2). These nutrients (1):

• Support digestive health
• Help fight inflammation
• May support long-term health 

Dates are a good source of dietary fiber, says MyFitnessPal registered dietitian Lauren Cuda. Four pitted Medjool dates contain approximately 7 g of fiber (3). Fiber is a type of carbohydrate that the body can’t fully digest. Because of that, fiber keeps things moving in your body—it plays a critical role in regulating bowel movements, preventing constipation, and promoting gut health (4, 5). Fiber also helps to slow down the absorption of sugar in your body, which may help support blood sugar levels (4, 6). 

Dates also contain many essential minerals such as potassium, magnesium, copper, and selenium (3). Four pitted Medjool dates contain roughly 15% of the daily recommended intake of these nutrients. Additionally, dates contain small amounts of B vitamins (2), which help your body’s cells grow, develop, and function (7). 

Dates are rich in natural antioxidants, which can help reduce oxidative stress in your body (1). This  may support long-term health and contribute to a reduced  risk of chronic conditions over time (1).

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Potential Drawbacks of Consuming Dates

Even though dates are nutritious, it’s important to take their calorie and carbohydrate content into consideration. One serving of dates, or four individual dates, contains 277 calories and 75 g of carbohydrates (3). One date has 66 calories and 18 g of carbohydrates (3).

“Dates are nutrient dense, so eating large amounts can contribute to excess calorie intake,” says Cuda. “However, when eaten in moderation, they may offer health benefits (8).”

Dates are also high in natural sugars, with one date containing 16 g of sugar (3). Cuda says that while this sugar is naturally occurring and paired with fiber, it can still add up quickly. “Portion control is important when including dates in your diet,” she says.

What Makes Dates Special from Other Dried Fruits?

Although dates are high in sugar content, all of the sugar in dates is naturally occurring. Many other dried fruits—like mango, pineapple, banana, cranberries, and more—are often sweetened during processing. On the flip side, dates are naturally dried and “nearly always sold without added sugar,” says Cuda.

About the Expert

Lauren Cuda, RD is a Food Data Curator at MyFitnessPal. She earned her bachelor’s degree in Dietetics from Missouri State University and her master’s degree in Nutrition Diagnostics from Cox College. With over 10 years of experience, she specializes in pediatric nutrition, malnutrition, and nutrition support.

Date Varieties and Their Uses

There are a number of date varieties, and each has characteristics that make it a better choice for certain uses (9). Each variety has a slightly different texture, sweetness level, and flavor profile—these affect how they’re best used. Here are four of the most common date types you’ll likely see at the supermarket:

• Medjool dates are typically the most popular variety of date. They’re large, soft, sticky, and very sweet—perfect for snacking on their own or stuffing with other goodies.
• Deglet Noor dates are firmer and not as sweet. They have a firm, partially dry flesh that makes them tougher for eating alone. Deglet Noor dates are popular for cooking and baking.
• Barhi dates are soft and syrupy with a butterscotch-like flavor. They’re often used to sweeten syrups and sauces, or consumed with fruits or cheese. This is the date variety your charcuterie board dreams of!
• Ajwa dates are small and less sweet than your typical medjool date. In Saudi Arabia, they carry spiritual meaning. Ajwa dates are usually consumed as a coffee or tea sweetener, or as a snack.

5 Ways to Enjoy Eating Dates

It’s a no-brainer that the easiest way to eat dates is to snack on them individually. But are you looking for other, more creative ways to munch on dates? Try these options that Cuda recommends:

#1: Smoothie Sweetener

Instead of honey or maple syrup, try adding one or two dates to your blender to sweeten a smoothie. The dates will both add not only sweetness but complex flavor to your concoction—perfect for a breakfast pairing or on-the-go drink.

#2: Stuffed Snack

Try stuffing dates with peanut, almond, cashew, or any other nut butter of your choice. This will add a new flavor to the mix and cut the sweetness of the dates. Plus, nut butters are rich in protein, healthy fats, and fiber (10). 

#3: Energy Bites

Chop up dates and add them to homemade energy bites or bars to add additional sweetness and texture. Try one of these dietitian-approved recipes. 

#4: Sugar Substitute

Here’s another way to sweeten recipes with dates: blend some pitted dates in a blender or food processor to create a thick, smooth date paste. You can then use this paste as a sugar substitute. Date paste will also increase the complexity of your dish’s flavor.

#5: Breakfast Topping

Chop and stir in small date bits into unsweetened oatmeal or yogurt for natural sweetness. Since dates are high in carbohydrates, they provide the necessary energy to kickstart your day.

Frequently Asked Questions (FAQs)

The Bottom Line

Dates are a great source of fiber, minerals, and antioxidants. They are high in carbohydrates and natural sugars—making them a good breakfast topping, pre-workout snack, or midday pick-me-up. Despite their benefits, it’s important to eat dates in moderation as excess of anything (including natural sugars) can be harmful. 

That said, if you find the portion that works for you, dates can be a delicious and nutritious addition to your routine.

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