12 health benefits of dates

In this article:

• Benefits of dates
• Are dates safe for everyone?
• Nutrition facts
• The bottom line

In this article

• Benefits of dates
• Are dates safe for everyone?
• Nutrition facts
• The bottom line

Dates are a popular snack in the Middle East and North Africa, where they’re grown, but there’s no reason you can’t enjoy them here in the U.S., too. In fact, if you haven’t tried dates yet, you might want to. These delightfully sweet, prune-sized dried fruits aren’t exactly a cure for cancer, but they are chock-full of nutritional value. Here’s everything you need to know about the science-backed health benefits of dates.

12 health benefits of dates

Craving something sweet? Swap your candy dish for a container of dates. These bite-sized fruits of the date palm tree are sweet, soft, and chewy. But more importantly, they’re packed with nutrients that are good for your body. 

Here are all the ways dates can benefit your overall health. 

1. Provide essential nutrients

“Dates offer natural sweetness to meals and snacks, plus they are loaded with fiber and electrolytes like potassium and magnesium,” says Vicki Shanta Retelny, RDN, a registered dietitian based in Chicago. “They also contain antioxidants, which can help fend off damage to your cells.”

All of these important nutrients and plant compounds packed into one small bite make dates an incredibly healthy snack. The best way to benefit from the nutrients without overdoing your sugar consumption is to eat just a couple of dates each day, according to Shanta Retelny.

2. Satisfy cravings without spiking blood sugar

Find yourself reaching for the cookie jar when you hit an afternoon slump? Grab a date instead. You’ll satisfy your sweet tooth and get an energy boost with a good source of natural sugars.

“Dates are nature’s candy,” says Allie Buttarazzi, MD, a double board-certified physician and co-owner of Maine Street Medical near Portland, Maine. “Despite their sweetness, dates have a low glycemic index, so they don’t spike your blood sugar like refined sugars, or even maple syrup or honey, can.”

3. Improve digestion and gut health

The high fiber content in dates is crucial for maintaining a healthy gut and promoting smooth digestion. A single pitted date contains 1.5 grams of fiber. That’s a small amount overall, but a significant percentage of the overall portion size. 

Research has consistently shown that dietary fiber intake supports digestive health. In a small study, participants who ate seven dates per day for three weeks had more frequent bowel movements than when they weren’t eating dates.

4. Protect against oxidative damage

Dates are chock-full of antioxidants, according to Dr. Buttarazzi. And antioxidants help protect your body from inflammation and oxidative stress at the cellular level, which goes a long way toward warding off a variety of chronic diseases. The antioxidants in dates include flavonoids, carotenoids, and phenolic acids.

In a research review of the therapeutic properties of dates, researchers noted that dates have some of the highest levels of polyphenols compared to other dried fruits. In addition, among the varieties of dates grown in the Arabian Peninsula, Khalas dates have the highest antioxidant content. 

5. Support heart health

A date a day won’t cure heart disease, but eating these fruits every day for years may help keep your cardiovascular system running smoothly. 

The data is limited, but animal studies suggest that consuming dates can lower triglyceride and cholesterol levels and reduce inflammation markers, which may contribute to high blood pressure and cardiovascular disease. 

6. May support hair and scalp health

“There’s no strong evidence that dates directly cause hair growth, but they’re rich in vitamins and minerals, like B vitamins, iron, and magnesium, that help nourish the scalp and strengthen hair follicles,” Dr. Buttarazzi says. Vitamin B5 helps optimize skin, hair, and nail health. In cases of iron deficiency, iron supplements may support healthier, fuller hair.

All that said, Dr. Buttarazzi emphasizes that healthy hair is a reflection of overall nutrition and stress management. Dates alone won’t heal brittle hair or cure excess hair shedding.

7. May benefit bone health

If you’re at risk for osteoporosis, and more than 12% of adults aged 50 and older already have it, eating more dates might help. That’s because dates contain calcium, phosphorus, and magnesium, which Shanta Retelny says all support bone health.

Again, it’s important to understand that simply adding dates to your diet will not protect against low bone density, osteoporosis, or other bone disorders. But if your diet is low in bone-supporting minerals, eating dates can help you get closer to the recommended daily intake.

8. May help reduce the risk of cognitive decline

Chronic inflammation is a known contributor to many diseases, including dementia and Alzheimer’s disease. Research shows that the anti-inflammatory antioxidants in dates may help boost brain health.

In one study, women aged 45 to 60 drank 2.5 g of date seed powder (ground date seeds) mixed with water daily for 14 days. After the two-week trial, the women’s inflammatory markers had decreased significantly. While this study did not directly look at brain function, lower inflammatory markers may hint at possible benefits. 

9. May support sleep

“Dates contain magnesium, which can help you relax and go to sleep,” Shanta Retelnty says. However, it’s important not to overload your digestive system, as eating several dates at once can cause sleep-disrupting gas or bloating. “Limit to 1 to 2 dates, if you’re eating them as a sweet treat right before bed,” she suggests.

10. May reduce period pain

“While dates haven’t been studied specifically for menstrual symptoms, [magnesium, potassium, and fiber] can definitely support your body during your cycle,” Dr. Buttarazzi says.  

Many women experience cramps, bloating, and constipation during their periods. One of the benefits of magnesium is that it helps regulate muscle contractions, which could ease period cramps. Potassium helps the body balance fluids, which can reduce bloating, and, as mentioned above, fiber can help relieve constipation.

11. Promote weight management

Diet plays a key role in weight management. And while dates are naturally sweet, they may be part of a balanced weight-loss plan. 

Here’s what Dr. Buttarazzi and Shanta Relenty say: Dates are high in fiber and have a lower glycemic index than other sweet treats. That means they help you feel full and satisfied without spiking blood sugar, making them a perfect afternoon pick-me-up or dessert substitute when you’re trying to lose weight.

“Just remember, they’re nutrient-dense but not low-calorie, so portion size matters,” Dr. Buttarazzi says. 

12. May improve labor outcomes

Limited research suggests that eating dates during pregnancy could make labor easier in several ways. 

• In one study, women who ate dates had more cervical dilation and lower rates of labor induction compared to those who did not. 
• In another study of 120 pregnant women, those who consumed six dates per day during the last four weeks of pregnancy had an average labor of 8.5 hours, compared to 15 hours among women who did not eat dates.

More research is needed to understand the impact of eating dates on labor, but a clinical trial is currently underway.

Are dates safe for everyone?

Yes, dates are considered generally safe for everyone. They’re naturally antioxidant-rich fruits packed with fiber to ease digestion. That said, dates are high in sugar, so it’s important to keep your portions in check. 

“For people with challenges controlling blood sugar levels, such as those with insulin resistance or diabetes, I recommend adding protein to dates … to help stabilize blood sugar after eating,” Shanta Retelny says. Ideas include filling a pitted date with a dollop of nut butter or stirring chopped dates into plain Greek yogurt or cottage cheese. 

Since dates contain fiber, people on low-fiber diets for diverticulitis or other gastrointestinal conditions should consult a nutritionist or healthcare provider for personalized medical advice before adding dates to their daily diets. 

Dates nutrition facts

Both Buttarazzi and Shanta Retelny recommend limiting your intake to just a few dates per day due to the fruit’s high calorie and sugar content. Eating too much fiber can also overload your digestive system, causing gas and uncomfortable bloating. 

According to the Department of Agriculture (USDA), one pitted medjool date contains the following:

• Calories: 67
• Fat: 0 grams (g)
• Carbohydrates: 18 g
• Fiber: 1.6 g
• Sugar: 16 g
• Protein: 0.4 g
• Calcium: 15 milligram (mg)
• Potassium: 167 mg
• Magnesium: 13 mg

Finally, dates can be eaten fresh or dried. Dried dates, which contain more fiber than fresh dates, are more readily available in the United States. They can also be eaten raw, cooked into glazes, or liquefied and used as a sweetener in baked goods or smoothies.

The bottom line: Are dates a healthy choice?

Absolutely. Adding dates to your diet is a great way to satisfy your sweet tooth with natural sugars, increase your daily fiber intake, and boost your antioxidants and minerals.

The easiest way to eat dates is to buy a package of dried or fresh dates at your local supermarket. To keep fresh dates plump and juicy, store them in an airtight container after opening. Some people also swear by storing their dates in the refrigerator. In any case, throw them out if they develop a fermented taste or become moldy.

As for the best way to add dates to your diet? Limit your intake to one to two dates per day, and pair them with protein for a satisfying and blood-sugar-stabilizing snack. Shanta Retelny also suggests substituting date paste (pureed dates with a bit of water) for sugar in baked goods.