What are the dates?

Dates are a fruit from the date palm tree, which is typically native to the Middle East, although they are also now grown in the Mediterranean, Asia, the USA, and Mexico.

Dates grow in large clusters that hang from the top of these palm trees. As they ripen, their skin turns brown, and wrinkles as more and more moisture leave the fruit. This is when they are usually harvested by hand, either by climbing up the palm or using a mechanical lift.

When picked, they resemble a sizeable shriveled raisin. Despite their appearance, they still contain some moisture. Whole dates have a stone in the middle that should be removed before eating, or you can buy pitted dates.

Dried and fresh dates are available year-round, but the new type is best between November and January.

There are lots of different fruit varieties, but the Medjool date is one of the more well-known, as it has a sweeter and stickier taste and texture than others.

The nutritional profile of dates

Standard dried dates, such as deglet noor, contain about 235 calories per 100g (about five dates). They have little fat, 2.4g of protein, 58g of carbohydrates of which all are sugars (glucose and fructose), and they are a good source of fiber, with 4g per 100g.

Medjool dates tend to be bigger and contain around 295 calories per 100g (about four dates). They have negligible fat content but are naturally higher in sugar and fiber, with 68g of carbohydrates per 100g and 4g of yarn. They’re also higher in protein at around 3g per 100g.

A microscopic 2015 study found that date consumption may reduce colon cancer risk thanks to their high fiber and polyphenol content, as well as improving bowel movements.

Dates also have an excellent nutritional profile containing several vitamins and minerals including calcium, vitamin K, and magnesium, which are all needed for healthy bones, selenium, which is an antioxidant that helps to prevent tissue and cell damage from toxins, and folate, which is a B vitamin involved in healthy red blood cell formation and essential in pregnancy.

Are dates high in sugar?

Yes – one date contains at least 6g of sugar. However, dates are also high in fiber, helping to slow down digestion and prevent blood sugar level spikes. Eating dates with some protein, such as whole nuts or nut butter, will slow down this increase in blood sugar levels further.

Research into the fiber is increasingly revealing its essential role in health, from maintaining a healthy gut microbiome to reducing the risk of certain long-term health conditions.

How many dates count as one of your five a day?

80g of dates count towards one of your five-a-day, which is about three dates.

Discover more in our five-a-day infographic.

Can you be allergic to dates?

Yes, some people are allergic to dates. A mild reaction may include itching mouth or tongue, sneezing, or a runny nose. If you experience these symptoms after eating dates, speak to your GP. If a more serious allergic reaction occurs, call for an ambulance immediately.

Visit the NHS website to read more about allergies.

How to buy the best dates

Dried dates are usually found in packets in the baking aisles. For fresh dates, check they are tender and not stiff when squeezed – they should look quite plump despite their wrinkles. If you see dates with crystallized sugar on them, they probably aren’t as fresh as they should be.