When’s the last time you had a really great date? No, not the romantic type—the delicious stone fruit from the palm family. If it’s been a while, it’s time for a meet-cute in the produce aisle.
“Dates are such a healing food for your body,” says registered dietitian Kimberly Nanninga, RD, who points to the many health benefits of dates. “They are nutrient-rich, and high in fiber, iron and antioxidants that have been shown to help support your body in so many ways. I absolutely love dates!”
The next time you’re craving something sweet, skip the candy and opt for dates instead. They’re just as sweet as the artificial stuff and good for you, too.
Dates Nutrition Facts
A 3.5-ounce serving of Medjool dates provides the following nutrients:
Calories: 277
Protein: 2 grams
Carbs: 75 grams
Fiber: 7 grams
Potassium: 15% DV
Magnesium: 13% DV
Manganese: 13% DV
Iron: 5% DV
Copper: 40% DV
Vitamin B6: 15% DV
For health and healing, Nanninga suggests eating four to six dates a day. Unless weight loss is a goal, you don’t need to worry about the sugar content. “The sugar you get from dates is in its whole form, accompanied with fiber, protein and so many minerals,” she says.
While you can eat them whole, there’s a lot you can do with dates. Nanninga says to try blending them into a smoothie for natural sweetness, chopping and adding them to salads, enjoying with a dip of healthy nut butter or making them into a paste and spreading on apples or celery sticks.
The Health Benefits of Dates
Dates are a natural treat and a delicious source of fiber, with high concentrations of potassium and vitamin A, among other vitamins and minerals. Here are the best reasons to add dates to your shopping cart ASAP.
1. Boost Energy
Whether you’re an athlete or just like to keep active, dates are a great idea. Why? “Because the potassium and fruit sugar is perfect for refueling the brain and muscles as you power through exercise,” says Nanninga. If you need a quick burst of energy midday, instead of going for a second cup of coffee, grab a handful of dates. If you don’t like them plain, whip up some energy balls or oatmeal bars packed with dates to fight the midday slump.
2. Strengthen Bones
Most people know that getting enough sunlight and foods with vitamin D is vital for bone health, but the combination of minerals like magnesium and copper packed into dates make them a superfood for strengthening bones too. Whether you are looking to fight off existing osteoporosis or bulk up your bones as a preventative measure, dates could help. These cranberry date bars are perfect for making on Sunday and snacking on all week long.
3. Promote Heart Health
Consistently making heart-healthy dinners is one way to help your ticker, but dates are high in potassium, which is essential to keeping your heart in tip-top shape too.
4. Reduce Inflammation
Magnesium is a mineral known for its anti-inflammatory properties, and you can definitely get your share of it in dates. A study with over 3,700 participants showed that a diet rich in magnesium was associated with a lower concentration of markers of inflammation in post-menopausal women. Turmeric can also help reduce inflammation.
5. Improve Sleep
Craving a little extra shut-eye? “Dates help your body to produce melatonin, which in turn helps your sleep quality,” says Nanninga. Dates are also high in fiber, which takes time to digest and can keep you feeling full throughout the night. She suggests eating one date two hours before bedtime.
6. Offset Anemia
If you’re iron-deficient, dates are a great way to help you get back on track. A single serving contains about 1 mg of the necessary mineral. Give these chocolate date energy balls a try for an iron-rich snack.
7. Encourage Weight Gain
If you struggle to put on pounds, dates are a healthy way to increase your body weight. While they’re packed with nutrients, they’re also packed with calories. A serving of four dates clocks in just shy of 270 calories.
8. Induce Calm
Feeling stressed? Suffering from panic attacks? “Dates are a calming and healing food because they are so nutrient rich, high in fiber, and are naturally sweet without any added sugar,” says Nanninga. She adds that studies have shown that dates can help lower inflammation in the brain and can help with the health of your nervous system.
9. Satisfy Your Sweet Tooth
If you’re the type of person who can never get enough sugar, dates are a great alternative to unhealthy treats. Keep a pack on hand to help curb your cravings for cookies, candies and other sweet stuff.
10. Lower Cholesterol
If you’re looking for a way to bring your cholesterol down, dates are good source of soluble fiber, which can help reduce cholesterol as part of a healthy diet. These foods can lower cholesterol naturally too.
CuccidatiThese Sicilian cookies are a great example of why oranges and dates make a perfect pair. Make cuccidati your own by adding chopped chocolate or ground cinnamon to the filling.Go to Recipe
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Chocolate-Covered Dates
Although simple, chocolate-covered dates may quickly become one of your favorite date recipes. Peanut butter and chocolate come together to make the caramelly fruit taste almost like a Snickers—especially if you add chopped nuts. Check out our copycat candy bar recipes if you want more homemade versions of your favorite wrapped sweets.
Go to Recipe
Bacon-Wrapped DatesIsn't everything better with bacon? Dates are no exception. These savory and sweet snacks are irresistible—just make sure you let them cool off before taking a bite.
Pistachio and Date Ricotta CrostiniIf you’re looking for a dressed up appetizer, pistachio and date ricotta crostini are a perfect choice. While we love dates paired with cheese and nuts, you can use figs in their place if that’s all you have on hand. After you try these, keep other creative crostini recipes in mind for future get-togethers.
Raisin Date Bread PuddingDay-old bread is beautifully repurposed in this raisin date bread pudding. Serve it with a dollop of whipped cream and a dash of nutmeg—a perfect topping for most of our best bread pudding recipes.
Date Pudding CobblerMake date pudding cobbler in your favorite cast-iron skillet or 8-in. square baking pan. It's a sweet treat that can be served for special occasions and weeknight dinners alike.
Date SmoothieThis date recipe is also vegan, thanks to the use of almond milk. However, feel free to use your favorite milk instead. Then, try more of our smoothie recipes, and make sure you know about all of the health benefits of dates.
Poteca CakeThis sweet European cake recipe is swirled with a filling made of walnuts, dates, cinnamon, sugar and more. It tastes just as delicious as it looks—just like so many of our other cinnamon bread recipes.
Chocolate Date Energy BallsThese chocolate date energy balls will help satisfy a sweet tooth without adding sugar. The dates, cherries and coconut make each bite sweet enough on its own.
Date-Filled RugelachWhile these golden-brown date-filled rugelach are full of flavor already, feel free to roll the dough in cinnamon sugar instead of flour if you want to add a little more personality. It would pair nicely with the dates, ginger and orange zest.
Stuffed DatesOur stuffed dates recipe has a citrus filling, but there are dozens of ways to fill them. If you'd rather, try cream cheese and mini chocolate chips or peanut butter and chopped almonds.
Finnish PinwheelsThese stunning Finnish pinwheels will the star of any cookie tray you put them on. A final dusting of confectioners' sugar makes them perfectly pretty. Once you finish the last one, try making more cookies from around the world.
Walnut-Date Pumpkin PieCrunchy walnuts and chewy dates are a welcome addition to a classic pumpkin pie. Pro tip: Pop the dates in the freezer for 15 minutes before chopping to make it a bit easier on your hand (and knife).
Date-Filled Sandwich CookiesThe brown sugar in this cookie dough pairs perfectly with the sweet date filling. Feel free to use whatever shape cookie cutter you like—whether it's circles, flowers or hearts.
Date Pecan Tea BreadThis date pecan tea bread packs our favorite wrinkly fruit into not only the bread itself, but the chunky cream cheese spread on top too. Make sure the bread lasts as long as possible by storing it wrapped in an airtight container.
Date-Walnut PinwheelsChopped dates, walnuts and apricot preserves are an unexpected combination of flavors you won't be able to resist. Plus, it's a quick and easy treat to whip up—as long as you have pie crust on hand!
Spiced Rum FruitcakeIf you're a fruitcake lover, you'll love this spiced rum fruitcake with plenty of nuts, dried fruits and more. Keep it in the fridge for up to a few months at a time—or if you finish it up before then, try your hand at more of our fruitcake recipes.
Chunky Breakfast CookiesThese breakfast cookies full of oats, chocolate, dates and coconut give you an excuse to have dessert first thing in the morning. They'll fill you up more than you'd think.
LebkuchenMolasses, anise extract, brown sugar, and plenty of other mix-ins are what make this German bread so flavorful. Serve squares of lebkuchen fresh out of the oven, with a generous drizzle of glaze. If you love this bread, don't forget to try our top star anise recipes.
Lemon Date CouscousDate recipes can be savory, too! Dates make an unexpected but wonderful combo with citrus, carrots and couscous. Serve this couscous recipe with your favorite roasted, meaty main dish for a well-rounded meal.
Sugared Date BallsThese tender, melt-in-your-mouth cookies dotted with chewy dates and crunchy walnuts are a delicate treat perfect for tea parties and other springtime celebrations.
Date-Nut PinwheelsBudget a little extra time to prepare this date recipe, since the dough needs time to chill in the fridge. We promise—these slice-and-bake cookies are truly worth the wait.
Best Date BarsOne sheet of these ooey-gooey date bars will make 48 good-sized desserts. You can also add nuts, coconut or candied fruit for a little something extra.
As an editor at large for Taste of Home, Jill Schildhouse is an expert in health and wellness, beauty, consumer products and product reviews, travel, and personal finance. She has spent the last 20 years as an award-winning lifestyle writer and editor for a variety of national print and digital publications.
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Updated: Aug. 23, 2023
