Health Benefits of Dates: A Complete List

  • Dates refer to fruits produced by the date palm tree. 
  • Dates have health benefits that include fiber, nutrition, antioxidants, natural sugar, carbohydrates, and more.
  • How can we add eating dates into your daily health habits?

Dates are tropical fruits that come with a number of important health benefits. You can find dates growing on the date palm trees all around the world. It is mostly found in Asia, Africa, North America and South America, as well as Europe. With more than 2,500 species of dates known to exist, it is one of the oldest known fruits. It serves as an excellent source of both macronutrients and micronutrients. Eating dates daily potentially increases heart health, digestive health, and brain health. It also regulates your blood sugar.

Benefits of Eating Dates – Nutrition and Health

What are the benefits of eating dates daily? Dates are rich in a number of different nutrients. Eating them daily ensures that you are getting the necessary nutrients you need to maintain health. On average, a fresh date is about 42.4% moisture, 1.5% protein, 0.14% fat, and 54.9% carbohydrates. Meanwhile, a dried date is about approximately 15.2% moisture, 2.14% protein, 0.34% fat, and 80.6% carbohydrates. Dried dates, fresh dates, and organic dates are loaded with important vitamins and minerals. These include magnesium, calcium, potassium, phosphorus, as well as vitamins A, B1, B2, B3, B6, B9, and C. 

You can supplement your dates with probiotics. This will help to support the production of natural gut flora. This is the good bacteria in your gut and the other organisms that live inside the gastrointestinal tract. They help support your immune system and general digestion.

Date fruits also contain phenolic compounds that have beneficial effects treating metabolic disorders. Other health benefits of eating dates include detoxing your kidney and liver. It also lowers inflammation and fights free radicals.

Benefits of Eating Dates – Fiber and Protein

Some of the potential health benefits of dates come from their protein and fiber. Their protein content can range from 1% to 7%. Dates are considered to be low-fat. This helps them lower cholesterol levels. Dates contain 23 essential amino acids required for metabolism. These are not found in popular fruits like oranges, apples, and bananas. The dietary fiber in dates also have anti-diabetic and anti-obesity properties. Did you know that consuming 100g of dates will give you approximately 50% to 100% of the recommended daily amount of fiber? The amount of fiber in dates varies on level of freshness and quality. Furthermore, dates have a special type of fiber called β-D-glucan. Studies show that this fiber has anticancer qualities. Therefore, the protein and fiber found in dates will help you manage your digestion and overall health!

Benefits of Eating Dates – Natural Sugars and Carbohydrates

A lot of us are worried about our sugar intake. However, you do not have to worry as dates are great for your health! It will be able to provide the natural sweetness you need.

Fresh fruits like dates are an excellent source of natural sugar and carbohydrates. These sugars include sucrose, fructose, and glucose. Dried dates contain higher amounts of sucrose compared to soft dates. Their flesh also contains more sucrose than glucose or fructose. While all sugars must be consumed in moderation, the natural sugar in dates makes them a great way to enjoy a sweet and healthy treat. The amount of water in a date is inversely proportional to its sugar content. That means dried dates have lower moisture and are higher in natural sugar. The health benefits of the carbohydrate content of dates are seen in the energy that this delicious treat provides. Nothing beats dates as an energy boosting snack! 100 grams of fresh dates contain about 213 calories of energy, while dry dates have more than 300 calories of energy per 100 grams. If you are looking for a healthy and energy-boosting treat, look no further than foods containing dates!

Benefits of Eating Dates – Antioxidants

Did you know that the date fruit’s flesh and pit contain a number of antioxidants? These plant compounds decrease as the fruit ages. Most of these antioxidants are water soluble. This means it is easily digested by your body. Studies show that the date fruit and extracted date juice have free radical scavenging properties. This means that dates help protect you from the natural cell breakdown in your body. The antioxidants help process iron and protein. In general, eating dates helps to prevent diseases!

Adding dates to your daily foods will be one of the best health changes you can make. Dates are very nutritious! This is because of their fiber, protein, natural sugar, carbohydrates, and antioxidants content. Fresh dates carry a wide range of benefits when added to your diet. Whether you are meeting your health goals or working on improving your daily diet, eating dates daily can help you! A research review of over 80 studies suggests eating dates daily for their health benefits. By increasing your daily date intake, you can take advantage of its nutritional content and its resulting health benefits. Try out a couple of new recipes with dates! You can also try eating fresh dates as a snack. How do you think you will try to incorporate dates into your daily diet? Let us know by reaching us here.


Dates are tropical fruits that come with several different nutrients. On average, a fresh date is about 42.4% moisture, 1.5% protein, 0.14% fat, and 54.9% carbohydrates. A dried date is approximately 15.2% moisture, 2.14% protein, 0.34% fat, and 80.6% carbohydrates. Dried dates, fresh dates, and organic dates are rich in vitamins and minerals. They help support your immune system and general digestion. Date fruits also contain phenolic compounds that have beneficial effects on treating metabolic disorders. Other health benefits of eating dates include detoxing your kidney and liver.

Scientific Information

  • Micronutrient – a vitamin or mineral that is essential for healthy wellbeing and development.
  • Macronutrient – types of nutrients needed in large quantities to support energy production and overall health.
  • Phenolic compounds – naturally occurring molecules found in plants that have important health benefits when consumed.
Written by:
Eleanor Beale, MA
Clinical Psychologist
Reviewed by:
Registered Dietitian


Share on facebook
Share on email
Share on linkedin
Share on tumblr

Related post

Private: Health Benefits of Dates

Private: Health Benefits of Dates

7D VARIETY collated all FAQs about dates and date-related topics.
Check out evidence-based answers to these in this one-stop-shop library.

  • Should I keep dates in a fridge?
    Like other fresh produce, fresh dates should be stored in the fridge to extend their shelf life. On the other hand, you can keep dried dates in the pantry as long as they are well-sealed.
  • Can dates upset my stomach?
    Dates won’t upset most people’s stomachs. However, they may cause stomach issues for those with irritable bowel syndrome (IBS). Dates are high in FODMAP, which are carbohydrates known to irritate the stomach of people with IBS. Therefore, some people may need to limit their intake of dates.
  • Is date fruit good for fertility?
    Date fruits have been shown to be beneficial during labor. However, there is limited research on date fruit’s effect on fertility.
  • Are dates good for your brain?
    While more research is needed, preliminary animal studies have supported the idea that dates are good for brain health.  It is thought to be due to the antioxidants found in dates.
  • How many dates to eat per day for anemic individuals?
    Studies have shown that 100 grams of dates, or about 4 to 5 dates, can be beneficial for individuals with anemia. In fact, eating dates may increase the hemoglobin of people with iron deficiency anemia (IDA).
  • How long do date fruits last?
    If dates are stored correctly, they can last up to about 6 months in the fridge and 1 year in the freezer. Always check for signs of spoilage, like mold, before eating.
  • How many carbohydrates are in one date?
    The average date contains about 18 grams of carbohydrates.
  • Do dates offer the same benefits as dark chocolate? Could dates be considered as a healthier alternative?
    Like dates, eating dark chocolate has many health benefits. This includes improved heart health and glycemic control. However, the nutrition profile of the two is very different. Dark chocolate is higher in fat while dates are higher in carbohydrates.
  • What happens to our body if we eat dates in odd numbers?
    According to research, there is no difference between eating them in odd or even numbers.  However, eating too many dates, regardless of the number, can lead to health problems like obesity.
  • Can I grow a date tree (that produces dates) from a seed that I got out of the dried dates I bought? How do I grow them?
    Yes, you can! Start by taking the seeds and keeping them in a wet paper towel. This can cause the seeds to sprout. Planting these sprouted seeds can then lead to a date tree.
  • Is eating dates for breakfast good for dieting?
    Yes, as much as  ½ cup (about 4 dates) can be included in a healthy breakfast. We recommend pairing them with a protein and a complex carbohydrate source, like eggs and whole-grain toast. This combination will make a well-balanced breakfast.
  • When can I give dates to babies?
    Babies may start eating dried fruits like dates as soon as they can eat soft food, at about 6 months old. The dates' skin must be removed and the fruit pureed into a thinner consistency. Most toddlers, on the other hand, can enjoy whole dates!
  • Are dates anti-inflammatory?
    Yes, research has shown that dates have many anti-inflammatory properties. These may help certain conditions. Examples include diabetes, arthritis, and obesity.
  • Do dates have yeast?
    Dates, especially dried ones, may contain small amounts of mold or yeast on the surface. We recommend making sure to wash them thoroughly and store them properly. This will reduce this risk.
  • Can we eat dates in a low histamine diet?
    In general, dried fruits like dates are high in histamine. Therefore, they should be limited when on a low histamine diet. Dates may have histamine-releasing effects. However, soaking and washing them thoroughly may reduce the side effects.
  • What is the Glycemic Index (GI) of dates?
    The average date has a glycemic index of around 42. This makes them a low glycemic food.
  • Do dates contain high potassium?
    A 100 g serving (4 to dates) contains about 700 mg of potassium. Generally, adults need about 2,600 to 3,400 mg of potassium daily. This makes dates an excellent source of potassium!
  • What happens to date fruits when soaking?
    Soaking dates in hot water allows them to rehydrate. This leaves them soft and moist, which might be preferred by some people.
  • Do we need to soak dates before eating?
    While it isn’t required, soaking dates before eating them can soften them. This may make it more palatable to people, though it still depends on their tastes.
  • Do date fruits spoil?
    Like other fresh produce, fresh dates should be stored in the fridge to extend their shelf life. On the other hand, you can keep dried dates in the pantry as long as they are well-sealed.
  • Can dates cause diabetes?
    Although the relationship is complicated, sugars in dates won’t cause diabetes. However, eating too much sugar can lead to becoming overweight. This  can increase your risk for type 2 diabetes. Those with diabetes can still eat dates but they need to mind their carbohydrate intake.
  • Can dates improve skin?
    According to a new study, adding dates to your diet may help improve your skin. Their extract may help reduce acne and dry patches. They also increase skin moisture. They have a lot of bioactive ingredients that  make them good for your skin.
  • Are eating dates regularly associated with kidney stones?
    If you have had kidney stones in the past, we recommend limiting your intake of high-oxalate foods, like dates. Make sure to drink enough water and limit your salt intake too. Consuming dates with calcium-rich food can reduce complications.
  • Are date fruits cool or hot for our body?
    Foods are often categorized as ‘hot’ or ‘cool’ foods in Chinese medicine. This is based on a variety of properties. Dates are considered warm foods. Warm and hot foods are thought to raise your metabolism and body circulation.
  • Can people be allergic to date fruits?
    Yes, some people may be allergic to dates. This is due to the sulfites naturally found in dates. Symptoms will vary but the one most commonly seen are skin rashes. If you experience any negative reactions after consuming dates, stop eating them immediately. Call emergency services, if needed.
  • Can sugary fruits like dates fruit help stop craving for sweets?
    Yes, you may find that eating dates will help you satisfy your cravings for sweets. Dates are naturally sweet. They are also high in fiber, helping you stay full for longer. These can all help  lower your intake of less nutrient-dense foods like candy and desserts.
  • What are the health benefits of dates?
     Eating dates can provide a wide array of health benefits. They contain many important nutrients, like fiber and potassium. They also help support important body functions. This includes heart health, brain health, immune function, and gastrointestinal function.
  • Can I eat date fruits while on my period?
    Yes! Dates may help  curb your sugar cravings without reaching for unrefined sugar sources. These include unhealthy choices like cookies or ice cream. Dates also contain both fiber and iron, which are both important to consume during your period.
  • How do we store date fruit?
    It is best to store dates in an airtight container in the refrigerator. These will keep for up to 6 months. If you want them to last longer, you can store them in the freezer for up to a year!
  • What would happen if I eat dry dates daily?
    Dates are a great and healthy snack. We actually do recommend eating dates daily. They can help support your digestive system, immune system, and organ health.
  • Are dates medicinal?
    Dates have a lot of  medicinal properties. They provide many health benefits. Dates have long been used as a traditional medicinal plant. They serve as a natural treatment  for certain conditions, like gastrointestinal issues.
  • Is eating 20 dates every day way too much of a sugar and iron intake?
    Dates are a great addition to your diet. However, there is such a thing as ‘too much of a good thing.’ We recommend eating about 100 grams (5 dates) a day. This helps keep your diet balanced with a variety of other healthy foods.
  • Can dates lower blood sugar?
     Dates are considered low glycemic food. This means that they won’t have significant effects on your blood sugar levels. Dates also contain fiber, which helps slow digestion. It also avoids blood sugar spikes.
  • How many dates should you eat per day to gain weight?
    In order to gain weight, you need to consume more calories than you burn daily. Consuming dates can help you reach your calorie goals. Consuming five dates a day provides you about 330 calories. This is a good alternative to empty calories because dates are full of vitamins and antioxidants!
  • Are dates good for the liver?
    Early studies on animals have shown great benefits for the liver. They help reduce oxidative stress that may damage it. More studies are needed to show the effects on humans. However, this is a good indication that dates may be useful for supporting a healthy liver!
  • How many calories are there in a dried date fruit?
    Calories are important because they provide us with energy for our daily activities. One date contains about 66 calories. While it is a small fruit, it is packed with energy, vitamins, and fiber!
  • Are palm dates toxic to dogs?
     No, dates are not toxic to dogs. That being said, too many can cause digestive issues. We recommend sticking to one to two dates at a time. You can give them to your dog periodically.
  • Are dates a heart healthy food?
    Yes, dates have been shown to support heart health. A pilot study found that consuming around 4 dates a day may improve your triglyceride levels. This is associated with improved heart health! It also lowers your risk for developing heart diseases.
  • Is it okay to eat dates while breastfeeding?
    Yes! Dates are a great snack option for those who are breastfeeding. They are rich in important nutrients, like fiber and potassium. Dates may also help in increasing prolactin. Prolactin is the hormone that stimulates milk production.
  • What is the difference between dates and raisins?
    Dates are a fruit that is grown on date palm trees, while raisins are dried grapes. Raisins are also good sources of vitamin C that boost your immunity. Despite not having vitamin C, Dates have a unique property that can help pregnant women induce natural labor.
  • Are dates and prunes the same thing?
    No – they are similar, but not the same! Dates are grown on date palm trees, while prunes are dried plums. Prunes are good sources of Vitamin K, a nutrient that aids in blood clotting. While dates contain less vitamin K, it aids in both male and female reproductive health.
  • Can eating too many dates cause a miscarriage?
    No, it will not. In fact, dates are beneficial to eat during pregnancy. Dates contain fructose, which is a sugar that can be broken down quickly for energy without spiking blood sugar. Dates also have been shown to help ease labor pains and lead to an easier delivery.
  • Are dates high in antioxidants?
    Yes! Dates are very high in antioxidants. These include anthocyanins, ferulic acid, protocatechuic acid, and caffeic acid. These compounds have been shown to improve brain health. They also prevent tumor formation.
  • Can dates have a laxative effect?
    Dates are high in fiber. This helps with gut health and the formation of stool. Over time, consistently eating dates will help with regularity and preventing constipation. However, dates are not known to have a laxative effect immediately after eating.
  • Are dates good for preventing cancer?
    Dates may have medicinal properties that hinder the growth of tumors. This is due to their high antioxidant levels. Because of this, dates may be a good method to help prevent the development of cancer and tumor growth. However, more research needs to be done in this area.
  • Are dates fattening?
    Dates are energy-dense food. This means they have a high-calorie count in relation to their weight. Because of this, dates should be eaten in moderation to prevent weight gain. Dates provide many health benefits. To achieve maximum benefits without weight gain, we recommend eating 3-5 dates per day.
  • Are dates good for weight loss?
    Yes they are, in moderation. Dates are high in fiber and have a low glycemic index. This means you stay full for longer, making you less likely to snack throughout the day. However, dates are an energy-dense food. Eating them in high amounts may hinder weight loss.
  • Can dates help constipation?
    Yes, dates can help to relieve constipation. Dates are high in fiber. This helps with overall gut health and regularity. This is not necessarily an immediate solution. However, consuming dates regularly over time will help reduce the frequency of constipation.
  • What are the benefits of dates on blood pressure?
    Studies have shown that consistently consuming dates (at least 3 per day) can help to reduce and improve blood pressure levels.
  • Why should you eat dates?
    Dates have an impressive nutrition profile. Studies have shown that eating dates in the long term lead to a lot of benefits. These include lowering your blood pressure and improving your brain health and function. It also leads to improved overall wellbeing.
  • Why are dates good for you?
    Dates are jam-packed with healthy vitamins and minerals. These include Vitamin B, Vitamin C, potassium, iron, magnesium, folate, and zinc, among others. Dates are also high in antioxidants and fiber. They have also been shown to promote heart and brain health.
  • Are dates high in sugar?
    Yes, dates are relatively high in sugar when compared to certain other fruits. However, dates are also high in fiber and have a low glycemic index. This means the sugars are digested slowly and your blood sugar is unlikely to spike.
  • How many dates can you eat in a day and not become diabetic?
    We recommend 100g or about 5 dates per day. Dates have a low glycemic index. This means they are unlikely to lead to diabetes even when eaten in high amounts. However, dates are an energy-dense food. Eating over the recommended amount could lead to unwanted health outcomes.
  • Can a person with PCOS eat high GI foods like dates and raisins?
    Dates and raisins both have low glycemic index (GI) values and can safely be eaten by people with PCOS. Low glycemic index foods resist spikes in blood sugar levels. Some studies have shown that eating foods like these may help relieve PCOS symptoms.
  • Can eating natural honey and dates cause diabetes or any other disease?
    Dates have a low glycemic index. This means they do not significantly raise a person’s blood sugar levels. However, honey does cause a spike in blood sugar 30 minutes after consumption. If eaten excessively, it may lead to developing diabetes. Neither honey nor dates have concrete links to other diseases. 
  • How many dates and almonds should I eat everyday to be slim and fit?
    Dates and almonds are both great choices to help you stay full for longer. This is because of their high fiber and protein content. However, staying fit involves a combination of diet, exercise, and healthy habits. We recommend consulting with a wellness coach or physician to reach your goals.
  • Will eating too many dates increase the sugar level in our bodies?
    Studies have found that eating the recommended amount of dates (3-5 dates)  will not raise blood sugar levels in your body. This makes them a safe choice for diabetics (at low to moderate amounts). It is also an ideal sweet snack.
  • Is eating one date per day sufficient for survival?
    One date per day would not be sufficient for healthy survival. We recommend incorporating dates into your diet instead. It must be eaten in addition to other nutrient-dense foods. This includes a variety of protein, carbohydrate, and fat sources. This will ensure your body is getting the nutrients it needs. 
  • How will it affect my health if I eat cashews and dates daily?
    Cashews are high in healthy fats, as well as important vitamins and minerals. Dates are high in fiber, antioxidants, and vitamins too. such as iron and potassium. If you consume both dates and cashews daily, you will likely see long-term benefits. It will improve your blood pressure, cognition, gut health, and overall well-being.
  • Is it safe to eat dates while suffering from diabetes?
    Yes, in low to moderate amounts. Dates have a low glycemic index, which means they don’t spike your blood sugar levels. In one study, individuals with type 2 diabetes ate three dates a day for 16 weeks. They found that glucose levels did not increase while other biological markers improved!
  • How many days should I eat dry dates to get relief from constipation?
    Everybody will respond uniquely, so we cannot give you an exact time. However, eating dates every day will help relieve constipation. It will also improve digestion over time. Studies have found that eating fruits high in fiber can help manage constipation, making dates the perfect daily addition.
  • What if I eat too many dates? Will it cause a kidney stone problem?
    If you are prone to kidney stones, we recommend avoiding foods high in oxalates. Dates are relatively high in oxalates, so eating them should be in moderation. However, if you are not prone to kidney stones, eating 3-6 dates per day should not cause any problems.
  • Can I survive eating only dates?
    A healthy diet is well-rounded with many fruits, vegetables, whole grains, and protein sources. Dates have nutrients that are a great staple to any diet. However, they should not be the sole food consumed.
  • What happens if you eat two dates on an empty stomach (after brushing)?
    Dates are a great choice of food on an empty stomach! When you eat dates, the sugar and carbohydrates you absorb from them elevate your energy levels. You will also feel satiated for longer compared to other food because of the high fiber content.
  • Is it okay to eat 3 dates a day?
    Yes, we recommend it! Dates are high in essential vitamins such as Vitamin B, C, and K. They are also high in calcium, magnesium, and fiber. Dates also have a low glycemic index. With these nutrients, dates can satisfy your sweet cravings while staying full for longer!
  • Is it good to eat dates during a urinary tract infection or kidney problem?
    Urinary tract infections and kidney problems may be due to bacterial infections. Research shows that dates have antibacterial properties. So it may help your body fight off these infections. However, we still recommend consulting a doctor regarding this matter.
  • Are eating dates daily very beneficial for your sex life?
    Dates are high in antioxidants, estradiol, and flavonoids. All of these have been linked to increased sexual health and sexual performance. The antibacterial properties of dates can also help your body. It can fight off any bacterial infections resulting from sex!
  • How do I eat dates to increase sexual stamina?
    Dates are high in antioxidants, estradiol, and flavonoids. All of these have been linked to increased sexual health and sexual performance. The antibacterial properties of dates can also help your body. It can fight off any bacterial infections resulting from sex!
  • What are the health benefits of eating dates when breaking a fast?
    After fasting, your body craves energy in the form of sugar and carbohydrates. Dates are easily digestible that can help quickly replenish the energy stores your body has. And with this, sugar crashes will no longer be a challenge because dates won't spike your blood sugar levels that easily.
  • Can I increase my hemoglobin by eating dates?
    Dates are high in Vitamin B. This vitamin is an essential nutrient for hemoglobin synthesis. Not getting enough of this is linked to anemia. Therefore, eating dates may potentially increase your hemoglobin levels.
  • Can I eat dates before sleeping?
    Yes! We can eat dates at any time of the day, and bedtime is no exception. Because of their low glycemic index and high fiber content, the consumption of dates before sleeping can be great to reduce those late-night food cravings.
  • What are some innovative ways you like to eat dates?
    An innovative way to eat dates is to slice them lengthwise, remove the pit, and fill the middle with peanut butter. Another way is to soak dates in hot water for 5 minutes to soften them before adding them to smoothies or chopping them up to mix with yogurt.
  • What are the benefits of eating dates with groundnuts?
    Groundnuts are similar to peanuts. They are high in protein, fats, and fiber. They also have high levels of amino acids and other bioactive compounds that help fight diseases. When coupled with dates, you are providing your body with a wide range of healthy nutrients.
  • Can a person with migraines eat almonds every day and can arthritis patients eat dates?
    Yes, to both. Almonds are high in magnesium that reduces the frequency and duration of migraines. Dates, on the other hand, have anti-inflammatory properties. They are known to help alleviate arthritis.
  • Can we eat dates if we have chicken pox?
    Having chickenpox is uncomfortable. It is incurable once you have it, but it runs its course in a few weeks. Vitamin A may help you recover from viral infections. Dates contain Vitamin A. So, they are okay to eat with chickenpox.
  • Does eating dates increase weight?
    People gain weight when they consume more energy than they burn. Dates are an energy-dense food, so eating high amounts of dates if you are not active could lead to weight gain. However, the high-fiber content in dates helps keep you satiated, making them great for weight loss or maintenance.
  • What are the advantages of eating dates?
    Eating dates has many advantages. They provide you with high levels of vitamins and minerals such as Vitamin K, magnesium, and calcium. Dates are also anti-inflammatory and high in fiber. They are linked to lowering blood sugar. They also increase brain health and improve digestion.
  • Does the keto diet allow you to eat dates?
    The ketogenic diet is moderate in protein and high in fat. The key component is the low carbohydrate intake. Therefore, consuming highly nutritious foods is important. Dates are foods that are high in carbohydrates. So it should not be consumed in excess while following a keto diet.
  • What are the health benefits of eating dates during Ramadan Iftar?
    Fasting is the core of Ramadan, the most sacred holiday for Muslims. Dates provide an excellent way to start Iftar. They give readily absorbed nutrients to replenish the energy supplies. It also aids in digestion, rehydrates, and invigorates. It also supports your nerves and muscles.
  • What are the side effects of over eating dates?
    As with all other types of food, overeating may cause negative impacts on your health. Dates contain 70% carbohydrates which are broken down into sugar. If overeaten, it may cause unhealthy weight gain. We recommend eating 3-6 pieces of dates a day to get the most out of its nutritional benefits.
  • What happens if you only eat dates for the rest of your life?
    Even though dates alone contain nutrients such as iron, potassium, calcium, magnesium, and fiber, we still do not advise eating only one type of food. The reason is you might not get enough nutrients needed. It would be better to get them from a variety of fruits and vegetables instead.
  • What are different ways of eating dates?
    You can enjoy eating dates in any way because it is a versatile fruit. You can use it for dessert or salad. You can eat them as a snack or paired with coffee. We recommend consuming 3-6 dates a day to get its health benefits!
  • Can people with diabetes eat dates?
    Yes, they can, in moderation. Dates are 70% carbohydrates, mainly in the form of sugar. However, they will not raise blood sugar quickly because they are low glycemic. It may even help control type 2 diabetes. Nonetheless, we recommend those with diabetes to consult their physicians as well.
  • Is it okay to eat dates while on diet?
    Yes, it is! These include the Mediterranean diet and paleo diet. Dates have low-glycemic carbohydrates, which means they’re good to eat in a low-fat diet. Vegetarians can also have them in their diet because dates are plant-based!
  • Can we eat dates with milk?
    Yes, we recommend eating dates with milk! They both contain vitamins and minerals that are beneficial to health. Milk helps strengthen your bones and liven up your skin. On the other hand, dates boost your nervous system and can even help prevent cancer.
  • Why are dry fruits like dates sweeter to taste?
    Dried dates are sweeter to taste because they are 70% carbohydrates. Because of their low water content, the sugars and flavors in dried fruits are intensified. We recommend eating dates with coffee or dark chocolate. Their bitter taste will provide a better contrast of flavors.
  • What are the various types of date and how are they different from each other?
    There are various types of dates, and most of them are sweet and rich. Deglet Noor and Khadrawy dates are delicate and sweet-tasting. Meanwhile, Medjool, Khadrawy, Halawy, and Barhi have a sweet and creamy flesh. Thoory dates are known as bread dates for having hard and dry skin.
  • How come date fruits stay longer?
    Date fruits stay good for longer because they are dried until most of their moisture is removed. When this happens, the growth of microorganisms are inhibited. To increase their shelf-life, store them in the refrigerator in an airtight container. You may also freeze them for up to a year.
  • What's the best way to eat a date (fruit)?
    There’s no best way to eat dates because they are a versatile fruit. Some ways to serve them include eating them plain or stuffing them. You may also chop or mash them to add them to your baking recipes!
  • Can date fruit help skinny men gain weight?
    Dates are a good source of protein and calories that may help skinny men gain weight and develop muscle faster. They are also nutrient-dense and rich in carbohydrates. They help power your muscles allowing you to gain and use them more effectively.
  • What is the most delicious type of date fruit in the world?
    The most common types of dates in the U.S. are Deglet Noor and Medjool. Deglet Noor dates are sweet and delicate-flavored.  Meanwhile, Medjool dates are rich, sweet, and soft. The best-tasting date would depend on your preference. We recommend trying all types to know which one you like!
  • Are dates safe to eat during the first trimester of pregnancy?
    Yes, they are! Aside from vitamins and minerals, they also contain fatty acids that help produce prostaglandins, which aid in blood flow. Dates also reduce the need for oxytocin and have a significant role in labor. However, we still recommend consulting your OB-GYN before adding them to your diet.
  • Can I eat dates after a workout and then eat a full meal?
    Yes! Dates are great post-workout snacks! You can also eat them before a meal. Dates are high in fiber, as well as other vitamins and minerals. Therefore, they keep you feeling full for longer while waiting for or preparing your main course.
  • Can an asthma patient eat dates?
    Normally, yes. However, some types of packaging for dates may contain added sulfites. Asthma patients who are especially sensitive to sulfites may want to avoid these brands of dates. They could lead to an increase in inflammation in the airways.
  • Can pregnant women eat dates in the summer?
    Yes, they can! Dates are healthy to eat for pregnant women and have proven benefits during labor. In one study, women consumed six dates a day for four weeks before delivery. Results showed less need for induced labor and faster delivery times.
  • Why should I avoid eating dates in summer?
    Many people consume dates in the summer with no issue. However, because dates are energy-dense, they produce a lot of heat within the body. The reason many people eat dates with food like yogurt or cool milk during hotter months.
  • What are the benefits of drinking milk and eating dates?
    Milk is high in protein, calcium, phosphorus, and potassium. Dates are good sources of antioxidants and fiber. When consumed together, they provide nutrients for bone, heart, and optimal health.
  • How can we gain weight by eating dates?
    To gain weight, you must eat more calories than you burn. Dates are energy-dense food. They have as much as 300 calories per 100g. If you need to gain weight, dates are a great choice to increase your calorie intake.
  • Can we eat dates after working out at the gym and trying to lose weight?
    Yes. Dates have vitamins and minerals, like potassium and magnesium. They help your muscles recover after a gym session. The high fiber content will also keep you full for longer, reducing the risk of overeating.
  • What is the best way to eat dates in winter?
    Dates are great snack choices in any season! You can enjoy them in many different ways. In the winter, we recommend eating dates with peanut butter or a little bit of chocolate. The sweetness makes them taste good while providing you with all the necessary vitamins and minerals.
  • Can I eat dates while on a weight-loss diet?
    Yes, you can, in moderation. The date’s high fiber content will help keep you full for longer. Its natural sweetness will also help healthily satisfy your sugar cravings. Be careful not to eat much though! There are about 300 calories in 100g grams of dates.
  • Does eating one date per day raise your cholesterol?
    No, eating dates a day will not raise your cholesterol. In one study, participants consumed three dates per day for 16 weeks. The results showed that their cholesterol levels lowered. So, it is unlikely that one date per day will raise cholesterol levels.
  • Would eating dates increase the blood content in my body?
    Dates contain high levels of Vitamin B. This vitamin is involved in the formation of new blood cells. Therefore, there is a chance that your body will naturally produce more blood cells. Because of this, your blood content may increase.
  • Is it okay to eat dates after eating garlic and honey?
    Garlic and honey are natural digestive aids. Meanwhile, dates are high-quality sources of energy and nutrients. Because of this, it is okay to eat dates after eating garlic and honey.
  • What are the best dates to eat for a diet?
    All dates are great snack choices for those on a diet. Their high fiber content and the low-glycemic index will keep you feeling full for longer without experiencing a sugar crash.
  • Do eating dates increase your weight?
    Weight gain is due to eating more calories than you burn. Therefore, eating dates in large quantities may lead to gaining weight. Because of their low glycemic index, eating dates in moderation are a great snack choice for maintaining weight. Eating them will keep you full and energized without craving your next meal!
  • Do vegans eat more dates than others?
    No, not necessarily. Vegan diets are typically more health-conscious than standard Western diets. However, dates are not exclusively for vegans! Many non-vegans consistently include dates in their diet. It shows that many are aware of the health benefits of dates and are reaping the rewards.
  • Does eating dates daily help in natural birth?
    Studies show that eating dates in late pregnancy decreased the length of labor. It also reduced the need for labor-accelerating medication with no adverse side effects. Expecting women can feel confident in eating dates daily to increase a natural birth. However, we still recommend consulting your OB-GYN before consuming them.
  • Does eating dates daily create a problem when trying to conceive a baby?
    Nope! Some of the factors of fertility are maintaining a healthy diet and weight. Dates are full of nutrients that help the body perform optimally. Eating dates per day can ensure you have all the nutrients you need for conception. However, we still recommend consulting your OB-GYN before consuming them.
  • Is it ok to eat dates with some white dots inside the skin?
    The white dots in dates may be sugar moving to the surface, indicating that the fruit is not ripe. We recommend observing the date to see if they are not molds. Make sure to wash dates off with some hot water before eating.
  • Do dates taste better with dark or milk chocolate?
    Dates and chocolate are a great pair because of their contrasting flavors. Dates have a sweet and caramel-like taste, while chocolate is rich and bitter. Chocolate is also rich in flavanols that help protect the heart. We can pair dates with either dark or milk chocolate, depending on your preference.
  • Are dates good for diabetes?
    Diabetes is a lifetime condition where too much sugar stays in your bloodstream. There are conflicting messages from care providers on whether those with diabetes should eat dates. However dates are low in glycemic index, which means they will not spike your blood sugar. We suggest eating them in moderation.
  • Do dates cause asthma?
    Asthma causes your airways to narrow, swell and may produce extra mucus. Some individuals may have an itchy mouth and throat after eating dates. It may also induce asthma or even an anaphylactic shock. If you have asthma, you may want to check if you are allergic to dates before eating.
  • How many dates should I need to eat a day?
    Dates have a high sugar content that is why most people should eat them in moderation. We would recommend an average person of 3 to 6 dates consumption per day to prevent diseases potentially. However, consulting a doctor or registered dietitian should be a priority before changing your diet.
  • Can I eat 10 dates a day?
    We recommend eating only 3-6 dates per day. Dates contain more antioxidants and nutrients than the same serving size of other fruits. However, dates consumption should be in moderation because they provide a lot of simple sugars.
  • Are dates the same thing as immature apples?
    Apples and dates come from different plant families. Apples come from the rose family, including pears and berries. On the other hand, dates come from the palm family, which has dwarf palms and sugar palms.
  • Is there any evidence for the importance of eating an odd number of dates instead of an even number?
    No current studies suggest eating dates in odd numbers. We recommend eating 3-6 dates a day to acquire their benefits. A 100g  serving of dates (about 4 dates) contains lots of antioxidants and nutrients! It also has 20% of the fiber recommended daily, which improves fat levels in the blood.
  • What do fresh dates taste like?
    Fresh dates do not taste as sweet as ripe dates. This is because date palm fruits accumulate most of their sugar during the Khalal (color) stage, when fresh white dates become brown. Their moisture content also decreases. Ripe dates are large, extremely sweet, and good sources of dietary potassium.
  • Can I eat dates with tea?
    Dates have a sweet, caramel-like richness that makes for a great partner for tea. Both dates and tea have phenolic acids that help prevent cancer. They also have antioxidants and reduce the risk of heart diseases. Eat them together to maximize their benefits!
  • Can I swap chopped medjool dates instead of bananas into a banana bread recipe and still get something good to eat?
    Medjool dates and bananas have different textures and moisture content. Dates are great sugar substitutes. But remember that chopped-up dates will not dissolve like regular sugar. So, expect dark spots on your baked goods. You can try date bread recipes and other food formats like date syrup or date paste.
  • Is eating dates good for me? How many dates can one take for breakfast?
    Yes, dates are beneficial for everyone! You can eat dates anytime, but we recommend eating them with your breakfast. Because dates are 70% carbohydrates, they increase your blood sugar and provide you with energy. To get the energy boost you need, we recommend eating it before starting your day!
  • Why should we eat dates in an odd number?
    Some practice this rule due to religious beliefs, and those with diabetes should consume dates in moderation. However, a healthy person can eat dates in odd or even numbers. We recommend eating 3-6 dates a day, as they contain a lot of antioxidants. They also provide 20% of the recommended daily fiber.
  • Why must everyone eat dates daily?
    Dates provide a variety of health benefits! It contains antioxidants that help prevent diseases. It also has 20% of the daily recommended fiber. A 100g serving (four dates) has more nutrients than that of other fruits.
  • What are the health benefits of having dates?
    Eating dates have a lot of health benefits. They are a good source of vitamin C, B1, B2, A, and niacin. A 100g serving of dates contains about 157 calories in the form of carbohydrates. They also have protein, fiber, and antioxidants, making them nutritious superfoods!
  • Can you add dates to vermicompost?
    Making a vermicompost is an excellent way to reduce household garbage. The seeds, skins, and peels of dates are great additions to your cardboard scraps. Make sure to keep the compost damp and warm. A temperature of 55 to 75 degrees Fahrenheit is perfect for breeding conditions for your worms.
  • Can dates be eaten if a person is suffering from Crohn's?
    Crohn’s disease is an inflammatory bowel disease. It irritates your digestive tract leading to abdominal pain, diarrhea, and malnutrition. According to, foods high in fiber like fruits might make it worse. So, it might be best to avoid eating dates if you have this disease.
  • Can I eat dates in summer?
    Dates are commonly consumed in winter. However,  you can still eat them in summer! Because dates are 70% carbohydrates, they are broken down by the body into heat and energy. However, regardless of when you eat them, they still offer various benefits due to their fiber and antioxidants.
  • Should I eat dates without washing them?
    It is a good idea to wash all fruits, vegetables, and nuts before eating, including your dates. By doing this, you reduce the amount of pesticides or bacteria from transport that are left on your food.
  • Can I eat dates while I'm bodybuilding? Since they contain a lot of sugar, I’m a bit confused about whether I should eat them or not.
    Yes, you can. Dates have a low glycemic index, which means they do not spike your blood sugar the same way other sweets do. They are also a high-energy food, providing long-lasting energy that will help you complete hard workouts and build muscle.
  • Is eating dates while I’m exercising a good idea in order to lose weight?
    It is best to eat 2-4 pieces of dates at least 30 minutes before a workout. Dates are a great pre-workout snack because the high fiber content slows digestion and keeps you satiated longer. The carbohydrates will also provide the energy needed for your workout.
  • Why do people eat dates with coffee?
    Dates are commonly grown in Arab countries. They are traditionally enjoyed as a sweet snack alongside a cup of coffee. In fact, the pairing is so common that studies have been done to see if drinking coffee reduces the beneficial effects of dates. Good news, it doesn’t!
  • Are there any health benefits of eating dates?
    Yes, dates are incredibly nutritious. Dates are high in fiber and antioxidants, both of which are associated with positive health effects. Fiber is a huge player in a healthy digestive system, and antioxidants are linked to everything from fighting inflammation to improving memory.
  • How many dates should I eat a day?
    An average person should eat 3 to 6 dates a day to potentially prevent diseases. Because of the  high sugar content of dates, most people should eat it in moderation. However,  there are no documented dangers of eating 10 dates in a day.
  • Why is eating dates good for children?
    Dates are a great snack food, even at work. Dates are high in fiber, slowing down your digestion and keeping you energized for your daily tasks. They are also known for being naturally sweet. So, they’re the perfect healthy alternative for that mid-afternoon sugar craving!
  • Are dates a good snack food? Should I only eat them outside of work?
    Dates are a great snack food, even at work. Dates are high in fiber, slowing down your digestion and keeping you energized for your daily tasks. They are also known for being naturally sweet. So, they’re the perfect healthy alternative for that mid-afternoon sugar craving!
  • If I eat three dates each day, what changes will happen to my body?
    When you eat three dates per day, you will notice positive changes in your overall mental and physical health. Consuming dates lead to stronger bones and better digestion. It also helps prevent heart disease and reduce anxiety. Dates give energy boosts that help keep your mind clear and sharp.
  • Is a little alcoholic smell coming from a small box of dried dates I've had for a few days a bad sign?
    Because of the high sugar content in dates, exposing them to warm temperatures for a long time is not a good idea. The sugars might ferment and produce a slightly alcohol smell. While this likely won’t harm you, it may be a sign to buy a new box.
  • How many dates can I consume per day? What consumption is bad for your health?
    We recommend an average individual to eat 3-6 dates per day. This will give you the full benefits from their high levels of Vitamin B and Vitamin C. While you can eat more, eating too much regularly may lead to abdominal discomfort.
  • Is it OK to eat too many dates in a day?
    We recommend eating 3-6 pieces of dates per day. Because dates are high in sugar and fiber, it is important not to overeat frequently. It might lead to digestive issues, weight gain, or (in rare cases) fructose intolerance. The risks are low, but it is always important to be mindful of how you are eating.
  • Can I have a diet to reduce my weight based on only water and dates?
    While water and dates are helpful in losing weight, we don’t recommend a diet focused only on them. Restricting certain types of food leads to vitamin deficiencies. It can also lead to psychological problems like binge eating. This practice has bad health effects and might derail your efforts. You may want to try other types of diet that include dates which are a healthier option.
  • What are the benefits of eating dates every day?
    Eating at least 3 dates per day has significant benefits. These health effects include lower cholesterol and improved heart health. They also reduce inflammation. People who consume dates daily have been shown to have a higher average quality of life.
  • Are dates good while trying to lose weight?
    Yes. Dates are a fiber-rich food which allows you to feel full for longer without experiencing fluctuations in energy levels. Increasing fiber within the diet has been linked to reduced feelings of hunger, which increases the ability to adhere to weight-loss plans without negative psychological effects.
  • Can I eat dates even though I have jaundice?
    Yes. When you have jaundice, it is important to have a diet rich in vitamins, fiber, and carbohydrates. Dates naturally have high fiber content, It is also rich in vitamins like iron, potassium, magnesium, Vitamin B, and Vitamin C.
  • When is the best time to eat dates?
    Dates can be eaten at any time of the day. However, because of their high fiber and carbohydrate content, eating them earlier in the day would be best. This will allow you to get the full digestive and energetic benefits.
  • Will dates (dry fruits) increase blood sugar level?
    Dates will not significantly increase blood sugar level. A study found that all 5 varieties had a low glycemic index. Both diabetic and non-diabetics consumed dates without a spike in their blood sugar levels.
  • Want to know more?

    Feed your mind by sending us your personal questions. We’ll have our health experts guide you to a better well-being.
    Written by:
    Reviewed by:
    Registered Dietitian


    Share on facebook
    Share on email
    Share on linkedin
    Share on tumblr

    Related post