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Home Vegetarian Cooking 101 Ingredient Guides

Dates 101

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By: Sarah BondUpdated: Dec 11, 2020 82 Comments

This post contains affiliate links.

Close up photo of dates
Close up photo of dates

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

Close up photo of 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!

Close up photo of date fruit

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.

Close up photo of date fruit

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

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.
Close up photo of dates

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  1. Linda says

    Posted on 12/3 at 2:24 pm

    I love the info you shared. I love dates and always have some in my kitchen. I didn’t know you could store them in the fridge for up to a year! Thanks for the info!

    Reply
    • Sarah says

      Posted on 12/5 at 12:55 pm

      I was surprised by that too! All the more reason to keep them on hand all the time 😀

    • Jan says

      Posted on 12/11 at 9:23 am

      Good to note that dates can develope black mold🤮. Be sure to look at each date as you pit them to make sure each one is mold-free

  2. Jones Asante Krobea says

    Posted on 12/13 at 3:43 pm

    I luv dates

    Reply
  3. Teri says

    Posted on 12/4 at 10:31 am

    I’m excited to try dates as a spread for Toast !
    love your web site and we are always trying your recipes

    Reply
    • Sarah says

      Posted on 12/10 at 4:32 pm

      So happy to hear it, Teri! Enjoy! 😀

  4. Stephen J Goulet says

    Posted on 12/6 at 4:30 pm

    Hi Linda, what is the difference between dates & figs?

    Reply
    • Sarah says

      Posted on 12/10 at 4:36 pm

      They’re pretty different in terms of flavor and texture. Dates are a good bit sweeter!

  5. Gene long says

    Posted on 12/9 at 4:51 pm

    I bought a container of Medjool dates that all them are dried out. I buy Medjool Dates usually around the holidays. In the past they are perfectly soft and moist. The ones I just bought are hard. I only ate one. I’ve check other websites to see what i cauld do to soften the rest of them up. If the rest of them are the same way at the store customers will probably not buy them again.
    .

    Reply
    • Sarah says

      Posted on 12/10 at 4:42 pm

      You can soak them in warm water for an hour to soften them! 😀

  6. Candy says

    Posted on 12/14 at 12:17 pm

    What is the white peely stuff around the seed inside the date?

    Reply
    • Sarah says

      Posted on 12/14 at 8:37 pm

      Just natural fibers! 😀

    • Paula says

      Posted on 10/26 at 3:58 pm

      Is this white peely stuff ok in a fruit cake recipe?

    • Sarah Bond says

      Posted on 10/28 at 11:03 am

      Yes that should be fine! 😀

  7. JULIA says

    Posted on 12/23 at 7:52 am

    My recipe says it needs “Medjool dates, pitted, torn”
    Does this mean that I literally tear the dates? Can I do that to dates, like I can just tear them apart?

    Reply
    • Sarah says

      Posted on 12/23 at 8:51 am

      Yep, they’re easy to pull apart! You can also just roughly chop if you don’t want to get your fingers all sticky.

  8. Gina says

    Posted on 1/19 at 7:02 pm

    I found some sort of black powdery substance in two dates around the pits and inside the dates. What is this?

    Reply
    • Sarah says

      Posted on 1/20 at 10:05 am

      This sounds like mold, unfortunately. I wouldn’t recommend eating these (and would take them back to where I bought them, if possible!)

  9. Esther says

    Posted on 1/23 at 9:02 pm

    Terrific !!!

    thanks

    ~esty 🙂

    Reply
  10. Gillian Miles says

    Posted on 1/30 at 3:22 am

    Are dates still safe to eat after sell by date has gone

    Reply
    • Sarah says

      Posted on 2/2 at 11:37 am

      They should be, but just inspect them for any signs of mold.

  11. Nancy says

    Posted on 1/31 at 8:36 pm

    Fantastic thank you so much.

    Reply
  12. Wanda Morant says

    Posted on 2/17 at 10:07 am

    Can I eat dates right out the bag they comes in? How do I eat them. Are they good for diabetics? They were given to me, I don’t know 🤷🏾‍♀️ what or how to eat or prepare them

    Reply
    • Sarah says

      Posted on 2/18 at 8:00 am

      Yep you can eat them straight from the bag, just avoid/remove the pit! Here are our favorite recipes for cooking with dates!

    • Blessing coco says

      Posted on 8/28 at 8:01 am

      I wanted to know can date aid digestion of meal, would u advice to snack on some date some minutes or hours after meals for digestion.

    • Sarah says

      Posted on 8/30 at 10:54 am

      I haven’t heard of dates having this property!

  13. DEnnis Aduku says

    Posted on 4/22 at 3:49 am

    What are the health benefits of dates?

    Reply
    • Sarah says

      Posted on 4/22 at 9:43 am

      They’re nutritious, high in fiber, and a great healthy sweetener!

  14. Ann dickers says

    Posted on 6/8 at 12:39 pm

    I put a couple of dates in my blender with the fruit I was doing for a smoothie apparently one of them had the stone nut in it and it got ground up is that poisonous or toxic to eat

    Reply
    • Sarah says

      Posted on 6/10 at 1:05 pm

      I’m honestly not sure on this one! From a quick googling, it doesn’t appear to be toxic.

  15. Lori MORSMAN says

    Posted on 7/10 at 10:08 pm

    Thanks! I love dated & just wanted yo confirm the white patches were sugar.

    Reply
  16. Rajarajan s says

    Posted on 7/26 at 1:53 pm

    What are white dots found between epicarp and mesocarp. Is it any eggs of larvae or fungus. Can we eat tht dates ?

    Reply
    • Sarah says

      Posted on 7/27 at 12:04 pm

      That’s likely just crystalized sugar!

  17. D k jha says

    Posted on 8/28 at 11:21 am

    It is very informative for me. There is immense benefit of dates.
    Now I will eat it regularly to compensate the P, fibre, magnesium etc
    Thanks

    Reply
  18. Dave says

    Posted on 10/1 at 7:48 pm

    Just a quick question, do you know why they’re good for making you poop?

    Reply
    • Sarah says

      Posted on 10/4 at 3:28 pm

      Probably the fiber content!

  19. Edward Kironde says

    Posted on 10/10 at 12:51 am

    Can they be eaten raw?

    Reply
    • Sarah says

      Posted on 10/10 at 9:40 am

      Yep!

  20. Paula says

    Posted on 11/11 at 7:55 am

    I would also add that dates have a very low glycemic index. This means that diabetics can eat them safely and comfortably. This is a very important piece of info!

    Reply
  21. Ojo Samuel Akinola says

    Posted on 11/17 at 2:00 pm

    Do eating date continious has any negative side effect?

    Reply
    • Sarah says

      Posted on 11/19 at 10:36 am

      They are high in sugar, so just watch out for consuming too many!

  22. Ojo Samuel Akinola says

    Posted on 11/17 at 2:09 pm

    Love the write up about the date fruit,but is it true date fruit can be use in place of honey,if yes,please how can it be achieved?

    Reply
    • Sarah says

      Posted on 11/19 at 10:36 am

      Yes it is sweet like honey! Depending on the recipe, you could just chop up the dates and sprinkle them on (in place of drizzled honey).

  23. Frank says

    Posted on 12/8 at 5:29 pm

    I accidentally ground up several whole dates with the pits for a fig/date/raisin/nut filling for cookies. I could not figure out why the meat grinder was so difficult to operate. I had used dates in the recipe many times, but obviously they were pitted.

    MY QUESTION IS: can I use this mixture or will someone break a tooth or worse?

    Reply
    • Sarah Bond says

      Posted on 12/10 at 10:19 am

      I think it totally depends on how finely ground the pits are! If they’re ground down into a crumb texture/size I would think it would be okay.

  24. Cindi says

    Posted on 12/11 at 11:35 pm

    Just discovered dates and they are fabulous. Too bad Ican’t have many due to my diabetes.

    Reply
    • Aman Khurana says

      Posted on 6/21 at 4:30 am

      It’s perfectly fine to eat them even if you have diabetes. But in moderation. Dates have a very low glycimic index.

  25. TriciaK says

    Posted on 1/5 at 1:42 pm

    Are all dates so sticky and sweet?

    Reply
    • Sarah Bond says

      Posted on 1/10 at 12:41 pm

      Generally yes!

  26. AUGUSTINE says

    Posted on 1/6 at 10:48 pm

    Dates it’s my favorite fruit and when i blend it with no sugar addiction for juice

    Reply
  27. Sahan says

    Posted on 1/29 at 3:58 am

    Dates i bought have thick coating , is it natural?

    Reply
    • Sarah Bond says

      Posted on 1/29 at 6:54 am

      Probably! They often have a white film on them.

  28. Marlene says

    Posted on 3/8 at 10:45 am

    I could not find whole dates just a can of pieces. How many pieces would you say is in a date? I tried to google this and didn’t get anywhere

    Reply
    • Sarah Bond says

      Posted on 3/8 at 10:47 am

      It’s hard to say without knowing how big the pieces are! Probably a heaping tablespoon of pieces though?

  29. Samira dimon says

    Posted on 3/17 at 10:53 am

    Need to know how to make as a dip I love dates

    Reply
    • Sarah Bond says

      Posted on 3/19 at 6:40 pm

      Here’s our salted date caramel you may like! 😀

  30. marvelvscapcom says

    Posted on 4/6 at 10:05 am

    the deglet door dates are nothing but sugar bombs. all the nutrition is destroyed as they are heated and then fake-polished for that gloss shine. this isn’t tree to table. TONS of processing happens in between. to eat real healthy dates, you are going to pay a high price if you really want tree to table, zero processing.

    Reply
  31. Marcos P says

    Posted on 4/29 at 5:23 am

    Such a great article. Here’s a recipe I use dates in.

    Date Night Smoothy:

    1 cup Almond milk
    Spinach (large handful)
    2 Celery
    3 dates
    1 frozen banana (unfrozen is fine)
    2 tablespoons almond butter

    Blend in a good blender and enjoy!

    Reply
  32. christina says

    Posted on 5/12 at 1:37 pm

    try a date sliced in half – seed removed – with a delicious slice of strawberry in between. delish ! i buy both organic

    Reply
  33. NGO says

    Posted on 6/4 at 9:07 am

    I felt a terrible hunger pang then l remembered l had dates in my handbag. When l took one, the pang disappeared. It was actually my first time of purchasing dates.

    Reply
  34. Al says

    Posted on 6/13 at 11:50 am

    Try stuffing them with peanut butter, and rolling them in sugar ( not really needed, but Mom did it ). They are sweet enough without sugar.

    Reply
    • Beth says

      Posted on 12/12 at 6:56 pm

      Warm slightly in microwave, halved, remove pit, spread peanut butter and add a roasted peanut! Tastes like a Snickers ❤️

  35. kelsey yates says

    Posted on 6/16 at 6:08 pm

    Thanks for this information! Do dates contain citric acid? If so, is it high or low in the spectrum? I can’t find information about this anywhere. Thx!

    Reply
    • Sarah Bond says

      Posted on 6/20 at 9:24 am

      I’m not totally sure on this one, but dates should be pretty low in citric acid!

  36. Rhoda says

    Posted on 7/26 at 6:33 am

    I adore dates, but do they contact lectin???

    Reply
    • Sarah Bond says

      Posted on 7/26 at 2:16 pm

      I believe dates are low in lectin!

  37. Olagbaju Temitope says

    Posted on 8/15 at 10:23 am

    Where can I get date friuts in Lagos State

    Reply
    • Sarah Bond says

      Posted on 8/16 at 9:15 am

      Every place is a bit different, but they’re usually near raisins and other dried fruits!

  38. Carol says

    Posted on 9/1 at 11:01 am

    I have an allergy to stone fruit. I didn’t know till now dates are stone fruit. My throat has been tight for some time . No one knows why. Can this be a reaction to the dates

    Reply
    • Sarah Bond says

      Posted on 9/1 at 11:13 am

      I think it could be yes! Dates are a stone fruit.

  39. Kirk says

    Posted on 9/4 at 4:20 pm

    why do the dates from my young medjool date palm have no seeds?

    Reply
    • Sarah Bond says

      Posted on 9/6 at 12:45 pm

      Strange! Maybe the young trees don’t produce seeds?

  40. mOHAMMED says

    Posted on 10/22 at 9:16 am

    Thank you for the Very informative article ! I would like only to add that there are other types of dates that also provides tasty alternative rather than typical brownie/blackish Majdoul (the jordanian accent of Mejdoul). its called Bahri dates where it comes in yellow – golden color . its more rich in fibre and tastes like vanilla , they are not as sweet as mejdoul though.

    Reply
  41. keshab chandra mohanta says

    Posted on 10/23 at 7:51 am

    I love the info you shared. I love dates and always have some in my kitchen. I didn’t know you could store them in the fridge for up to a year! Thanks for the info!

    Reply
  42. Laraine says

    Posted on 12/27 at 5:38 am

    Excellent info…want to serve as appie between the holidays…any cheese preferences that bring out flavours or create more interest?
    Would most guests eat two?

    Reply
    • Sarah Bond says

      Posted on 12/27 at 9:19 am

      A funky cheese, like goats or feta, works super well with sweet dates. You could also go salty with something like sharp cheddar! 😀

  43. Phyllis Aculey says

    Posted on 12/31 at 11:50 am

    Very informative

    Reply
  44. Carolyn says

    Posted on 1/10 at 11:17 am

    Thank you so much for the information on dates. So interesting!
    A question: what is the process by which scientists determine Nutritional Value of foods? (in a nutshell) please.

    Reply
    • Sarah Bond says

      Posted on 1/13 at 10:53 am

      Hi Carolyn! It just depends on what you’re looking at (calories, fat, calcium etc). This article explains in detail!

  45. Grace says

    Posted on 1/20 at 11:01 pm

    Date is nutritious, rich in vitamin and mineral. Am concerned about the seed, shat can they use it fot

    Reply
  46. Celine Murray says

    Posted on 1/22 at 4:11 am

    Hello and thank you for the very informative information on dates. I have made loads of apple and dates cakes previously (work mates love it so it’s a birthday cake for all) due to this I have purchased my first kilo box and I wonder can I freeze them fresh or cook and then freeze? And would it affect the taste or texture?
    Thank you

    Reply
    • Sarah Bond says

      Posted on 1/22 at 8:08 pm

      Yes, you can freeze dates for up to 1 year! Freezing won’t impact their texture much.

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