Often called “nature’s candy,” you may find yourself asking: Are dates healthy? Can something this sweet, with a decadent caramel-like flavor, really be good for you? Read on to learn the health benefits of dates, and the easy ways to add these nutritional powerhouses to your diet.
Dig into the health benefits of dates and you’ve stumbled on what’s essentially the heart of the Mediterranean Diet. Unlike processed foods that often rely on added sugars, the Mediterranean way naturally satisfies sweet cravings with ingredients that offer both flavor and nutritional value. It’s built on a foundation of whole, nutrient-dense foods like fruits, vegetables, whole grains, nuts, and heart-healthy fats.
Research consistently links excess sugar intake to an increased risk of heart disease, type 2 diabetes, and inflammation. This makes natural, whole food alternatives a smart choice. One of my favorite naturally sweet fruits? Dates!
These little gems have been a staple in Mediterranean and Middle Eastern cuisine for centuries. Today, they’re a versatile addition to your kitchen. Layer them in traditional Persian crispy rice, bake them into your sweet banana bread, or grab a tahini date bar for a wholesome afternoon treat.
So let’s dive into dates’ nutrition facts, with 7 reasons to incorporate these “natural candies” into your diet. Plus, our favorite sweet and savory date recipes!
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Dates Nutrition Facts
According to the USDA, 100 grams of Medjool dates (or 3.5 ounces, which is about 3-4 dates) have the following nutrients:
- Calories: 277
- Carbohydrates: 75 grams
- Fiber: 6.7 grams
- Protein: 1.8 grams
- Potassium: 696 milligrams (over twice the potassium of a banana!)
- Magnesium: 54 milligrams
- Calcium: 64 milligrams
What are Dates, Exactly?
Dates are a stone fruit of the date palm tree, which thrive in the warm weather of the Middle East, North Africa, and California. The majority of the dates you buy at the store are either dried or semi-dried. But you can actually eat fresh dates as well!
With thousands of varieties available, the most popular and widely available at your grocery store are Medjool dates and the Deglet Noor dates. Medjool dates are typically the largest and most tender.
7 Health Benefits of Dates
Natural sweeteners like dates provide a delicious alternative to refined sugar while delivering essential nutrients that fuel your body. Here are 7 reasons to love dates:
- Rich in Antioxidants: Dates contain several powerful antioxidants, such as flavonoids, carotenoids, and phenolic acid. These compounds help protect your cells from free radicals and reduce inflammation. This helps lower your risk for chronic diseases like diabetes, cancer, and heart disease.
- What are free radicals? Free radicals are unstable molecules that can harm the body by causing oxidative stress. This oxidative stress can damage cells and contribute to aging and disease.
- Support Digestive Health: Dates are high in fiber, which helps promote a healthy gut, prevent constipation, and may support beneficial gut bacteria. Studies also show their possible role in reducing colorectal cancer.
- Boost Energy Levels: Their combination of carbohydrates (the natural sugars glucose and fructose), fiber, and essential nutrients makes dates a nourishing choice to keep you energized and focused throughout the day.
- Heart-Healthy: Dates’ high fiber and antioxidant content help support healthy cholesterol levels, maintain optimal blood pressure, and promote overall heart function.
- Support Brain Health: The antioxidants in dates may help reduce neuroinflammation and prevent plaque formation in the brain—two key factors linked to cognitive decline and neurodegenerative diseases like Alzheimer’s.
- Support Bone Health: Dates are a natural source of essential minerals like calcium, phosphorus, and magnesium, all of which play a crucial role in maintaining strong and healthy bones.
- Healthy Alternative to Refined Sugar: Dates are a wonderful alternative to refined sugar. Naturally sweet, they provide fiber, potassium, and antioxidants, which slow down sugar absorption and can help prevent blood sugar spikes.
Are Dates Healthy? The Big Picture
Whether used in sweet or savory recipes, dates boast a low glycemic index while providing fiber, antioxidants, potassium, and magnesium. Foods with a lower glycemic index cause a slower, more gradual rise in blood sugar. This makes them better for sustained energy, blood sugar control, and a reduced risk of insulin resistance.
How to Enjoy Dates on the Mediterranean Diet
The best part? Dates are incredibly easy to incorporate into your daily routine. Stuff with nut butter for an extra satisfying snack, toss them into oatmeal, Greek yogurt, or sprinkle them over salads. Here are 5 ways to eat dates:
- Breakfast: Blend this 5-minute Tahini Date Shake with unsweetened almond milk and a dash of cinnamon. So rich and delicious, you’ll think you’re having dessert!
- Lunch: Broccoli Salad with crunchy vegetables, sweet dates, and toasted almonds and creamy Greek yogurt dressing is the perfect make-ahead lunch. Up the protein with crispy roasted chickpeas or grilled chicken breast.
- Snack/Appetizer: Goat cheese stuffed dates are an easy, no-cook appetizer that really delivers on the wow factor! All you need is Medjool dates, goat cheese, walnuts, and a little bit of honey.
- Dinner: Dates are delicious in savory mains too! Adas Polo, a traditional Persian crispy rice dish with caramelized onions and lentils, is sure to impress.
- Dessert: Healthy Banana Walnut Bread swaps refined sugar and butter for flavorful honey, sticky-sweet dates, and extra virgin olive oil (we like something rich and smooth, like Italian Nocellara). Plus, it’s even better the next day! Also try Ranginak, no-bake date cakes!
How to Store Dates
Store dates in an airtight container or mason jar. Keep semi-dry dates, like Deglet Noor and Zahidi, at room temperature in a cool, dark place for up to 6 months. Keep fresher varieties, like Medjool, in your refrigerator for up to 6 months.
How to Tell if Dates Have Gone Bad
It’s normal for the dates’ sugar to crystallize, so don’t worry about that, but if the dates are spotty, fuzzy, sour-smelling, bitter, or dry and crumbly, it’s time to throw them away.
Soom Snack Bites
A healthy afternoon treat you’ll crave, with sweet dates, nutty tahini, and three irresistible flavors: Double Chocolate, Cherry Chocolate, and Maple Coconut.
Use Dates in These Healthy Recipes!
Sides and Small Plates
Roasted Brussels Sprouts with Dates and Almonds
Appetizer and Mezze
A great snack while your are cooking dinner is to put peanut butter or any nut butter in a Medjool date. No need for extra honey as the dates are sweet enough.
Great idea, Dianne!
How do I extract date juice
Hello! Extracting date juice is pretty simple! First, remove the pits from 1 cup of dates and soak them in warm water for 30 minutes to an hour. Add the soaked dates and about 1–1.5 cups of fresh water to a blender and blend on high until you get a smooth, thick mixture. Pour the blended mixture through a fine strainer into a bowl. You’ll want to squeeze or press to extract as much liquid as possible. And then you will have date juice. Enjoy!