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Dates also provide essential nutrients and antioxidants. 8 Health Benefits of Dates. Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health.


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Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA's Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com. Updated on October 11, 2025. Medically reviewed by. Aviv Joshua, MS, RDN, LDN, is a clinical dietitian with over 10 years of experience in healthcare. In This Article. In This Article. Dates help manage blood sugar due to their low glycemic index. Eating dates may reduce the active phase of labor. Dates are rich in antioxidants that help protect against disease. The health benefits of dates may include improved brain and heart health. You can also eat dates to help with digestion and possibly ease labor. OatmealStories / Getty Images. 1. Help Manage Blood Sugar. Consuming dates does not greatly affect blood glucose (sugar) levels because dates have a low glycemic index (GI). GI measures how fast foods raise your blood sugar. Low GI foods, like dates, raise your blood sugar slowly. Regulating your blood sugar helps manage type 2 diabetes and prevent heart disease. 2. Improve Digestive Health. Fiber regulates your bowel movements, which supports digestive health. Experts advise that women eat 25 grams of fiber daily, while men consume 38 grams. Three pitted Medjool dates provide 4.8 grams of fiber, which is about 13-19% of your daily goal. In one small study, authors randomly assigned 22 women and men to eat seven dates daily or a carbohydrate and sugar mixture for 21 days. The groups switched after 14 days of no treatment. The authors found that people who ate dates had more frequent bowel movements. 3. May Ease Natural Labor. A meta-analysis of eight studies looked at the effects of dates on labor and delivery. The authors found that eating dates may reduce the period of the active phase of labor. This is when the cervix, or the lowermost part of the uterus, dilates from 6-10 millimeters. The cervix dilates (expands) during labor to allow the fetus to pass through the vagina. Dates may improve the Bishop score, which measures how ready the cervix is for labor. The authors noted that dates do not affect the length of the rest of the labor or the frequency of Cesarean sections (C-sections). 4. Naturally Sweet. You have yet to use up any of your daily added sugar budget if you use dates to sweeten a meal or recipe. The sugar content in dates naturally occurs because they are whole, unprocessed fruits. The nutritional facts on an energy bar can list 0 grams of added sugar if it's sweetened only with dates. Experts advise that you limit your added sugar intake. Some evidence suggests that added sugar increases the risk of heart disease and obesity. The American Heart Association (AHA) recommends that women consume no more than 6 teaspoons of added sugar daily, which equals 25 grams or 100 calories. The AHA advises that men consume no more than 9 teaspoons of added sugar, which is 36 grams or 150 calories. 5. Protect Against Cognitive Decline. Certain compounds in dates help protect the brain. Preliminary research studies have found that dates may have therapeutic potential against cognitive decline. Dates are also part of the Mediterranean diet. This eating plan has been shown to reduce the risk of Alzheimer's disease, which is a common type of dementia. Dementia impairs the ability to do daily tasks, memory, and thinking skills. Inflammation in the brain is a major cause of Alzheimer's disease. 6. Provide Nutrients. One pitted Medjool date supplies small amounts of a wide range of nutrients, including: Calcium: This nutrient assists your blood vessels and muscles in contracting and expanding, helps build strong bones and teeth, and secretes hormones. Magnesium: This mineral aids in muscle and nerve function, maintains a steady heartbeat, promotes strong bones, and supports your immune system. Potassium: Ounce for ounce, Medjool dates provide more potassium than bananas. Potassium moves waste out of and moves nutrients into your cells. Zinc: This nutrient helps break down carbs that your body uses for energy, promotes wound healing, strengthens your immune system, and supports cell growth. 7. Rich in Antioxidants. Dates are rich in antioxidants that help reduce oxidative stress and have anti-fungal properties. The antioxidants in dates include: Carotenoids Polyphenols, such as phenolic acids, isoflavones, lignans, and flavonoids Sterols Tannins. 8. Support Heart Health. Some evidence suggests that the high polyphenolic content of dates may benefit your heart. Polyphenols are bioactive compounds that naturally occur in plants. The polyphenols in dates help increase high-density lipoprotein (HDL) cholesterol and reduce total cholesterol. Both significantly affect the risk for heart disease. One study tested the effects of dates on blood fats and GI. The authors randomly assigned 100 adults with type 2 diabetes to eat three dates daily for 16 weeks or no dates at all. People who ate dates had a statistically significant decline in low-density lipoprotein (LDL) cholesterol and total cholesterol. A measure of blood sugar control over the previous 2-3 months, or HbA1c, did not change. Nutrition of Dates. One pitted Medjool date has the following nutrients: Calories: 66.5 Fat: 0.04 grams (g), or 0.1% of the Daily Value (DV) Sodium: 0.2 milligrams (mg), or 0.009% of the DV Carbohydrates: 18 g, or 6.5% of the DV Fiber: 1.6 g, or 5.7% of the DV Added sugars: 0 g, or 0% of the DV Protein: 0.4 g, or 0.8% of the DV. Risks. People with pollen allergies may have sensitivities to dates. Oral allergy syndrome happens when allergens found in raw fruits like dates produce similar reactions to pollen allergens. People with oral allergy syndrome rarely develop severe symptoms like anaphylaxis, unlike other food allergies. Anaphylaxis is a severe, life-threatening allergic reaction. Oral allergy symptoms include: Itchy mouth Scratchy throat Swollen lips, mouth, tongue, and throat. Consult a healthcare provider if you develop an allergic reaction after consuming dates. They can perform tests to check whether dates are causing your symptoms. Tips for Consuming Dates. You can enjoy dates as is or use them in various ways, such as: Incorporate dates into cooked vegetables like sautéed kale or roasted cauliflower, garden salads, and vegetable stir-fries. Stuff dates with a nut and seed butter, plant-based cheeses," or savory fillings, like olive tapenade and dairy-free pesto. Sweeten baked goods, chia or avocado pudding, energy balls, oatmeal, overnight oats, and smoothies with dates. Use puréed dates to make homemade plant-based "ice cream" mixed with add-ins like chopped dark chocolate and pitted cherries, cinnamon, and plant milk. Types. Dates range in color and size, depending on the type. Unripe dates may have a yellow color, while fully ripe dates have a deep brown color. There are several types of dates, including: Fresh: These dates, such as Barhee dates, are only commonly found in places where date palm grows, such as the Middle East. Wet: These include Hayany dates. They mature when refrigerating or storing at low temperatures. Semi-dry: Deglet Noor and Medjool dates are commonly found in grocery stores. They are chewy with a sweet taste. Medjool dates are known as "the king of dates" for their large size and sweet caramel flavor. Dry: These include Ameri, Halawi, Khadrawy, Thoory, and Zahidi dates. They are fibrous and tough. Follow us to see more of our stories on Google. How To Store. Store dates at low temperatures to protect their flavor, texture, and quality. Keeping your dates in an airtight container helps reduce moisture loss. You can keep dates at low temperatures for about 6- 12 months. Freeze dates to preserve them for longer periods. Wellness Nutrition Nutrition Basics. Was this page helpful? Thanks for your feedback! Tell us why! 29 Sources. Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.













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