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

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 envision 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!
Oh…and dates are not just dried figs. Dates vs figs debate here!
How are dates grown?
Dates grow up in palm trees, sort of like coconuts do except they grow in bunches. It takes about 7 years for planted trees to start producing their first dates, and once they do workers have to climb these trees 12 or more times a year to care for the crop. So, when you see the price of dates at the grocery, understand why they can be a bit pricey.
Date Tip
This is my FAVORITE way to eat dates (second only to these overnight oats with 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 dates 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.
Do dates go bad?
Every fruit eventually will go bad, but dates take much longer to spoil.
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
Health Benefits of Dates
Dates are a nutritious and healthy food with numerous health benefits. They are a good source of fiber, potassium, iron, and antioxidants. Eating dates can help improve digestive health, lower cholesterol levels, reduce inflammation, and support healthy brain function. They also have a low glycemic index, which makes them a good choice for people with diabetes. The following nutrition information is for 4 Medjool dates.
Calories: 277
Dates are not a low calorie food, with most of their calories coming from natural sugars.
Carbohydrates: 75g
Dates are high in carbohydrates, similarly to most fruits.
Fiber: 7g
4 Medjool dates contain about 27% of your daily need for fiber.
Protein: 2g
As with most fruits, dates are low in protein.
Fat: 0g
As with most fruits, dates are naturally fat-free..
20% Daily Value of Potassium
Fortunately for our blood vessels, dates are a rich source of potassium. Potassium helps our bodies regulate blood pressure and ensure our muscles and nerves function properly.
14% Daily Value of Magnesium
Magnesium is essential in maintaining healthy blood pressure as well as helping muscles contract and relax. Dates contain almost a fifth of your daily intake in one cup.
Are dates keto friendly?
No, dates are not keto. Dates are loaded with carbohydrates, with 75 grams in just 4 dates.
Linda says
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!
Sarah says
I was surprised by that too! All the more reason to keep them on hand all the time 😀
Jan says
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
Jones Asante Krobea says
I luv dates
Teri says
I’m excited to try dates as a spread for Toast !
love your web site and we are always trying your recipes
Sarah says
So happy to hear it, Teri! Enjoy! 😀
Stephen J Goulet says
Hi Linda, what is the difference between dates & figs?
Sarah says
They’re pretty different in terms of flavor and texture. Dates are a good bit sweeter!
Gene long says
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.
.
Sarah says
You can soak them in warm water for an hour to soften them! 😀
Candy says
What is the white peely stuff around the seed inside the date?
Sarah says
Just natural fibers! 😀
Paula says
Is this white peely stuff ok in a fruit cake recipe?
Sarah Bond says
Yes that should be fine! 😀
Alex says
Is the white peely stuff ok to eat as is?
Sarah Bond says
That is normal!
JULIA says
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?
Sarah says
Yep, they’re easy to pull apart! You can also just roughly chop if you don’t want to get your fingers all sticky.
Gina says
I found some sort of black powdery substance in two dates around the pits and inside the dates. What is this?
Sarah says
This sounds like mold, unfortunately. I wouldn’t recommend eating these (and would take them back to where I bought them, if possible!)
Esther says
Terrific !!!
thanks
~esty 🙂
Gillian Miles says
Are dates still safe to eat after sell by date has gone
Sarah says
They should be, but just inspect them for any signs of mold.
Nancy says
Fantastic thank you so much.
Wanda Morant says
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
Sarah says
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
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
I haven’t heard of dates having this property!
DEnnis Aduku says
What are the health benefits of dates?
Sarah says
They’re nutritious, high in fiber, and a great healthy sweetener!
Ann dickers says
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
Sarah says
I’m honestly not sure on this one! From a quick googling, it doesn’t appear to be toxic.
Lori MORSMAN says
Thanks! I love dated & just wanted yo confirm the white patches were sugar.
Rajarajan s says
What are white dots found between epicarp and mesocarp. Is it any eggs of larvae or fungus. Can we eat tht dates ?
Sarah says
That’s likely just crystalized sugar!
D k jha says
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
Dave says
Just a quick question, do you know why they’re good for making you poop?
Sarah says
Probably the fiber content!
Edward Kironde says
Can they be eaten raw?
Sarah says
Yep!
Paula says
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!
Ojo Samuel Akinola says
Do eating date continious has any negative side effect?
Sarah says
They are high in sugar, so just watch out for consuming too many!
Ojo Samuel Akinola says
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?
Sarah says
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).
Frank says
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?
Sarah Bond says
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.
Cindi says
Just discovered dates and they are fabulous. Too bad Ican’t have many due to my diabetes.
Aman Khurana says
It’s perfectly fine to eat them even if you have diabetes. But in moderation. Dates have a very low glycimic index.
TriciaK says
Are all dates so sticky and sweet?
Sarah Bond says
Generally yes!
AUGUSTINE says
Dates it’s my favorite fruit and when i blend it with no sugar addiction for juice
Sahan says
Dates i bought have thick coating , is it natural?
Sarah Bond says
Probably! They often have a white film on them.
Marlene says
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
Sarah Bond says
It’s hard to say without knowing how big the pieces are! Probably a heaping tablespoon of pieces though?
Samira dimon says
Need to know how to make as a dip I love dates
Sarah Bond says
Here’s our salted date caramel you may like! 😀
marvelvscapcom says
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.
Marcos P says
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!
christina says
try a date sliced in half – seed removed – with a delicious slice of strawberry in between. delish ! i buy both organic
NGO says
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.
Al says
Try stuffing them with peanut butter, and rolling them in sugar ( not really needed, but Mom did it ). They are sweet enough without sugar.
Beth says
Warm slightly in microwave, halved, remove pit, spread peanut butter and add a roasted peanut! Tastes like a Snickers ❤️
kelsey yates says
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!
Sarah Bond says
I’m not totally sure on this one, but dates should be pretty low in citric acid!
Rhoda says
I adore dates, but do they contact lectin???
Sarah Bond says
I believe dates are low in lectin!
Olagbaju Temitope says
Where can I get date friuts in Lagos State
Sarah Bond says
Every place is a bit different, but they’re usually near raisins and other dried fruits!
Carol says
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
Sarah Bond says
I think it could be yes! Dates are a stone fruit.
Kirk says
why do the dates from my young medjool date palm have no seeds?
Sarah Bond says
Strange! Maybe the young trees don’t produce seeds?
mOHAMMED says
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.
keshab chandra mohanta says
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!
Laraine says
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?
Sarah Bond says
A funky cheese, like goats or feta, works super well with sweet dates. You could also go salty with something like sharp cheddar! 😀
Phyllis Aculey says
Very informative
Carolyn says
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.
Sarah Bond says
Hi Carolyn! It just depends on what you’re looking at (calories, fat, calcium etc). This article explains in detail!
Grace says
Date is nutritious, rich in vitamin and mineral. Am concerned about the seed, shat can they use it fot
Celine Murray says
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
Sarah Bond says
Yes, you can freeze dates for up to 1 year! Freezing won’t impact their texture much.
Adolfo says
Excellent information.
I’d like to ask you…..I’ve just had an Heller’s Myotomy to treat Achalasia, what’s the best diet post surgery, if you please?
Sarah Bond says
Hi Adolfo! This question is best to ask your doctor as I’m not a registered dietitian.
Gina Donovan says
Thank you for all the great info. I love dates but knew nothing about them. Now I know!!! I am eating them right now.
Bright says
Please is good to blend date with the seed or it’s harmful to the human body
Sarah Bond says
I would remove it!
lirfee Mary Catherine says
Thanks for the information. Am four months pregnant. Please can I eat dates? If yes, how often or how many in a day.
Sarah Bond says
I don’t see why they would be unsafe, but I can’t give any official dietary recommendations. Sorry about that!