What Are Dates?

Dates are a fruit and a member of the palm family. They are a main crop around the world in areas including Egypt, Saudi Arabia, and in Middle Eastern countries. ^[2] Rahmani AH, Aly SM, Ali H, Babiker AY, Srikar S, Khan AA. Therapeutic effects of date fruits (Phoenix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant and anti-tumour activity. Published March 15, 2014. There are several different kinds of dates, including Medjool, Deglet Noor, Ajwa, and Barhi. ^[3] Al-Karmadi A, Okoh AI. An Overview of Date (Phoenix dactylifera) Fruits as an Important Global Food Resource. Foods. 2024;13(7):1024. doi:10.3390/foods13071024 The different varieties have various flavor profiles and colors.

Dates can be both fresh and dried. If you consume dried dates, you will be getting some of the same vitamins and minerals, but you will also be consuming more sugar and calories than you would if you ate dates fresh. In general, both dried and fresh dates contain a large amount of carbs and sugar. ^[3] Al-Karmadi A, Okoh AI. An Overview of Date (Phoenix dactylifera) Fruits as an Important Global Food Resource. Foods. 2024;13(7):1024. doi:10.3390/foods13071024 Due to dates’ high carb and sugar content, they are sometimes considered to be a natural energy powerhouse. This is because natural carbs are the body’s easiest fuel source to use.

Dates Nutrition Value (Per 100 g/~4 Dates)

Dates are a rich source of nutrients. Reference the table below for the nutrient breakdown per 3-4 dates: ^[4] Dates. USDA Fooddata Central. Published April 1, 2019. Accessed October 18, 2025.

Science-Backed Health Benefits of Dates

Dates provide many health benefits. Some proven health benefits of dates are shared below.

Natural Energy Booster

Because dates are a rich source of carbs, they can help boost energy naturally. Dates, on average, contain several different carbs, including sucrose, fructose, and glucose. The nutrition in dates ranges, and dates also range in their carbohydrate content from 65% to 80% based on the type and maturity of the date. ^[3] Al-Karmadi A, Okoh AI. An Overview of Date (Phoenix dactylifera) Fruits as an Important Global Food Resource. Foods. 2024;13(7):1024. doi:10.3390/foods13071024

If you want to get a natural energy boost from dates, try eating them as a pre-workout snack. This will provide your muscles with easy-to-access energy going into your workouts. Dates can also be great for breaking fasts as they will digest quickly. Carbs are the quickest-digesting macronutrient, so dates will help provide your body with quick energy if you have gone many hours without food. ^[5] Holesh JE, Aslam S, Martin A. Physiology, carbohydrates. StatPearls - NCBI Bookshelf. Published May 12, 2023.

Supports Digestive Health

Eating dates may be an effective way to support. This is because dates are a good source of dietary fiber, which aids in bowel regularity. ^[6] Eid N, Enani S, Walton G, et al. The impact of date palm fruits and their component polyphenols, on gut microbial ecology, bacterial metabolites and colon cancer cell proliferation. Journal of Nutritional Science. 2014;3. doi:10.1017/jns.2014.16 Research shows that consuming dates on a regular basis has a positive effect on the gut microbiome. This can help prevent constipation. ^[6] Eid N, Enani S, Walton G, et al. The impact of date palm fruits and their component polyphenols, on gut microbial ecology, bacterial metabolites and colon cancer cell proliferation. Journal of Nutritional Science. 2014;3. doi:10.1017/jns.2014.16

Promotes Heart Health

Consuming dates may also be beneficial for heart health. Due to dates’ rich source of nutrients and polyphenols, consuming dates may help to reduce oxidative damage, which is protective against heart disease. ^[7] Al-Dashti YA, Holt RR, Keen CL, Hackman RM. Date Palm Fruit (Phoenix dactylifera): Effects on Vascular Health and Future Research Directions. International Journal of Molecular Sciences. 2021;22(9):4665. doi:10.3390/ijms22094665 The combination of the fiber, nutrients, and polyphenols coming from the dates has promise for improving vascular function. Dates are also a rich source of nutrients like potassium, magnesium, folate, selenium, and vitamin C. ^[7] Al-Dashti YA, Holt RR, Keen CL, Hackman RM. Date Palm Fruit (Phoenix dactylifera): Effects on Vascular Health and Future Research Directions. International Journal of Molecular Sciences. 2021;22(9):4665. doi:10.3390/ijms22094665 Getting enough of these nutrients helps to protect heart health by exerting a positive effect on blood pressure.

The nutrients found in dates can also help manage cholesterol. The polyphenols and fiber aid in cholesterol removal from the arteries. ^[7] Al-Dashti YA, Holt RR, Keen CL, Hackman RM. Date Palm Fruit (Phoenix dactylifera): Effects on Vascular Health and Future Research Directions. International Journal of Molecular Sciences. 2021;22(9):4665. doi:10.3390/ijms22094665 This is heart-protective, helping keep cholesterol in an optimal range.

Aids in Weight Management (When Eaten Moderately)

Although they are higher in carbs than most fruits, dates may aid in weight loss when eaten in moderation. Because dates provide a good source of fiber, people may experience increased feelings of fullness and may be better able to control their appetite. ^[1] Clinic C. The sweet health benefits of dates. Cleveland Clinic. Published June 19, 2023. In addition, dates can sub in as a natural sweetener instead of consuming processed or regular sugar.

It is important to note that dates are high in sugar and calories and, if over-consumed, may not aid in weight management for some people. For personalized guidance, it is best to consult your care provider.

Rich in Antioxidants

Dates are a rich source of antioxidants, which help reduce inflammation and fight against disease development. ^[2] Rahmani AH, Aly SM, Ali H, Babiker AY, Srikar S, Khan AA. Therapeutic effects of date fruits (Phoenix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant and anti-tumour activity. Published March 15, 2014. Antioxidants work by helping to deactivate free radicals in the body, which can cause harm when they build up to too high a level. Dates contain antioxidants, including flavonoids, carotenoids, and phenolic acid.

May Support Brain Health

Eating dates may also help support cognition. ^[8] Essa M, Braidy N, Awlad-Thani K, et al. Diet rich in date palm fruits improves memory, learning and reduces beta amyloid in transgenic mouse model of Alzheimer′s disease. Journal of Ayurveda and Integrative Medicine. 2015;6(2):111. doi:10.4103/0975-9476.159073 Some studies suggest that eating dates helps to improve memory and reduce inflammation in the brain. ^[8] Essa M, Braidy N, Awlad-Thani K, et al. Diet rich in date palm fruits improves memory, learning and reduces beta amyloid in transgenic mouse model of Alzheimer′s disease. Journal of Ayurveda and Integrative Medicine. 2015;6(2):111. doi:10.4103/0975-9476.159073 Experts believe that the high level of in dates may have a positive effect on cognitive function.

Beneficial During Pregnancy

Dates consumed during pregnancy may help to ease late-stage labor by improving cervical dilation, according to some studies. ^[9] Kordi M, Meybodi FA, Tara F, Fakari FR, Nemati M, Shakeri M. Effect of dates in late pregnancy on the duration of labor in nulliparous women. Iranian Journal of Nursing and Midwifery Research. 2017;22(5):383. doi:10.4103/ijnmr.ijnmr_213_15 Consuming dates affects the oxytocin receptors and helps make the uterine muscles more responsive to oxytocin, which aids in the process of uterine contractions.

In addition, dates are a rich source of potassium, calcium, zinc, phosphorus, iron, magnesium, and sodium. ^[9] Kordi M, Meybodi FA, Tara F, Fakari FR, Nemati M, Shakeri M. Effect of dates in late pregnancy on the duration of labor in nulliparous women. Iranian Journal of Nursing and Midwifery Research. 2017;22(5):383. doi:10.4103/ijnmr.ijnmr_213_15 Pregnancy and labor are incredibly energy-intensive. For this reason, dates can also help boost nutrient stores during this time.

Best Ways to Eat Dates

Below are some of our favorite ways to enjoy dates:

Eat as a Natural Snack (Combined With Nut Butters)

You can eat dates as they are for a quick afternoon energy boost. Try eating 2–4 dates in a sitting and pair them with a source of protein or fat for more sustained energy. For example, try stuffing the dates with peanut or almond butter for a quick and balanced snack option that includes carbs, fats, and protein.

Add to Smoothies and Shakes

You can easily add dates to smoothies or shakes to add a natural sweetness. Try using this recipe for an easy and balanced smoothie:

• 1 frozen banana
• 2 dates
• 2 tablespoons peanut butter
• 1 tablespoon cacao powder
• Cinnamon
• Milk to blend

Use in Baking and Desserts

Dates can also be used as a sugar substitute in baking recipes. Try adding dates into muffins, brownies, or recipes for bliss balls instead of using regular sugar.

Make Date Paste or Energy Balls

You can blend dates into a paste to use as a nutritious spread for toast or bagels. You can also combine dates, nuts, seeds, nut butter, and spices to make homemade energy balls.

Soak Dates in Warm Water or Milk

Soaking dates may help soften the fiber, making them easier to digest. While there is some anecdotal evidence that soaking dates may also include nutrient absorption, more studies on this are needed to confirm results. It is common to soak dates as a traditional remedy in some cultures to aid in energy and digestion.

How Many Dates Should You Eat Per Day?

Eating 2–4 dates per day for most people is a good amount to aim for. ^[1] Clinic C. The sweet health benefits of dates. Cleveland Clinic. Published June 19, 2023. While one serving is ~4 dates, some adults need less, and moderation is advised due to the high natural sugar content of dates.

If you have health conditions like diabetes, it is especially important to monitor portion sizes and to consult your doctor for personalized guidance.

Possible Side Effects and Precautions

Because dates are high in natural sugar, there are a few precautions to consider. These include:

• Being mindful of portions, especially if you have diabetes or blood sugar concerns
• Being mindful of portions to avoid bloating or excessive caloric intake
• Following food safety protocols and storing the dates properly to avoid them spoiling or growing mold

Expert Tips for Adding Dates to Your Diet

Use these tips to add dates to your diet:

• Choose medjool dates for soft texture and rich flavor. ^[3] Al-Karmadi A, Okoh AI. An Overview of Date (Phoenix dactylifera) Fruits as an Important Global Food Resource. Foods. 2024;13(7):1024. doi:10.3390/foods13071024
• Pair dates with a source of protein or fat to stabilize blood sugar. This could be foods like nuts or Greek yogurt.
• Chop dates to easily incorporate them into salads, oatmeal, or parfaits.
• Store dates in airtight containers or refrigerate them to keep them fresh.

FAQs

What are the main benefits of eating dates daily?

The main benefits of eating dates daily are getting in many nutrients, improving gut health, getting a dose of antioxidants, and consuming more natural sugar (instead of added sugars). ^[1] Clinic C. The sweet health benefits of dates. Cleveland Clinic. Published June 19, 2023.

How many dates should I eat per day?

Eating 2–4 dates daily is a good goal to strive for. ^[1] Clinic C. The sweet health benefits of dates. Cleveland Clinic. Published June 19, 2023.

Are dates good for diabetics?

Yes, dates can be a good food for diabetics when eaten in moderation and when paired with a protein or fat source. ^[2] Rahmani AH, Aly SM, Ali H, Babiker AY, Srikar S, Khan AA. Therapeutic effects of date fruits (Phoenix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant and anti-tumour activity. Published March 15, 2014.

What is the best time to eat dates?

Try eating dates in the morning or afternoon to get a quick energy boost.

What type of dates are the healthiest, or what are the best types of dates?

There is not one type of date that is considered healthiest, as all dates provide good nutrient value. Medjool dates are commonly considered a healthy type of date due to their rich fiber, potassium, and antioxidant content. ^[3] Al-Karmadi A, Okoh AI. An Overview of Date (Phoenix dactylifera) Fruits as an Important Global Food Resource. Foods. 2024;13(7):1024. doi:10.3390/foods13071024

Can dates help with constipation?

Yes, dates provide a good source of fiber that can help aid in bowel regularity. ^[6] Eid N, Enani S, Walton G, et al. The impact of date palm fruits and their component polyphenols, on gut microbial ecology, bacterial metabolites and colon cancer cell proliferation. Journal of Nutritional Science. 2014;3. doi:10.1017/jns.2014.16

Dates as Part of a Balanced Diet

Overall, there are many dates benefits as they are a nutrient-rich, naturally sweet food packed with fiber, minerals, and antioxidants. Try to eat dates as part of a balanced diet for optimal results. As with all sweet foods, enjoying dates in moderation is key to reaping all the health benefits without consuming excessive amounts of sugar.