The easiest way to add dates to a balanced diet is to treat them as part of your daily fruit and use them where you would otherwise reach for something sweet. Two or three dates a day is enough to enjoy them without overdoing the sugar. This guide gives you the portion, the ideas and a sample day to get started.
Start with the right portion
USDA MyPlate counts half a cup of dried fruit as one cup of fruit, and most adults need roughly one and a half to two and a half cups of fruit a day, depending on age and sex. A sensible daily amount of dates for most healthy adults is:
- 2 to 3 large dates such as Medjool, or
- 4 to 6 smaller dates such as Ajwa, Safawi or Sukkari
Three Medjool dates provide about 200 calories and nearly 5 g of fiber, based on USDA data. Keep the rest of your fruit fresh, so you get variety and volume.
Breakfast
- Oatmeal. Chop one or two dates into the pot in place of sugar or syrup.
- Yogurt bowl. Plain yogurt, sliced dates, walnuts and a pinch of cinnamon.
- Smoothie. One or two pitted dates blended with milk, banana and oats for natural sweetness.
- Toast. Nut butter on wholegrain toast with thin slices of date on top.
Snacks
- Dates and nuts. Two dates with a small handful of almonds or walnuts.
- Stuffed dates. Fill a date with almond butter, peanut butter or a single almond.
- Dates and cheese. A date with a piece of sharp cheese is a classic sweet and salty pairing.
- With coffee or tea. One or two dates alongside unsweetened Arabic coffee is the traditional way to serve them.
Lunch and dinner
- Salads. Chopped dates add sweetness to salads with leafy greens, citrus, nuts and feta.
- Grains. Stir chopped dates into couscous, rice or quinoa with herbs and toasted nuts.
- Savory dishes. Dates work well in slow cooked stews and tagines, where their sweetness balances spices.
- Dressings and sauces. Blend a date into a vinaigrette or marinade in place of honey or sugar.
Dessert
- The simplest dessert. Two dates after dinner, as they are.
- Dates with dark chocolate. One date with a small square of dark chocolate.
- Baking. Date paste can replace some of the sugar in muffins, bars and cookies. See Medjool dates for baking.
Simple swaps
| Instead of | Try |
|---|---|
| Sugar or syrup in oatmeal | One chopped date |
| Honey in a smoothie | One or two pitted dates |
| A candy bar in the afternoon | Two dates with almonds |
| A sweet dessert after dinner | Two dates with coffee or tea |
| A sports gel before a workout | One or two dates |
A sample day
Breakfast: Oatmeal with one chopped date and walnuts.
Afternoon: One date stuffed with almond butter.
Evening: One date with a cup of tea after dinner.
That is three dates across the day, each one replacing a different source of added sugar.
Four things to keep in mind
- Swap, do not add. Dates work best when they replace other sweets.
- Pair them. Protein and healthy fats make a date snack more filling.
- Mind the pits. Always check for pits before blending or giving dates to children, and cut dates into small pieces for young children.
- Store them well. Keep dates in an airtight container in a cool place or the refrigerator. See how to store dates at home.
If you have diabetes or another condition that affects your diet, check your portion with your doctor. See are dates good for you for the full picture.
Pick the right date for the job
Soft Medjool dates are ideal for stuffing, blending and baking. Ajwa and Safawi are smaller and suit snacking and serving with coffee. Sukkari is the choice when you want something very sweet. Tamooriya offers all of them in packs from 250 g, and the date combos let you try several at once. Browse the collection.
This article is general information, not medical advice.
Frequently Asked Questions
How many dates should I eat a day?
Two or three large dates, or four to six small ones, is a sensible amount for most healthy adults.
What is the best way to eat dates?
Paired with protein or healthy fat, such as nuts, nut butter or yogurt, and in place of other sweets.
Can I eat dates at night?
Yes. One or two dates after dinner is a common way to replace dessert.
Do dates count as a serving of fruit?
Yes. USDA MyPlate counts half a cup of dried fruit as one cup of fruit.
