Picked dates vary widely in appearance from bright yellow and crunchy ( khalal stage) to soft, brown, and wrinkled ( rutab/tamar stage), depending on the variety and ripeness when harvested, but they are generally oblong, sweet, and have a single seed inside, ranging from firm and astringent when less ripe to meltingly soft and rich when fully mature.
Dates do not ripen all at once! They start out tiny and green in the spring, and over a period of about 5 months will grow to their full size. As they ripen they will turn from green to yellow. Once yellow the sugars are developed but the flesh is firm and very astringent.
Look for soft, brown fruit.
They'll also be slightly soft to the touch. Once you start seeing these changes, it's time to pick the ripe fruit. Very immature dates will be green. They'll turn pinkish or orange as they are starting to get riper.
The recommendation is around 80 grams of dates daily which is roughly equal to 3-4 medjool dates or 5-6 red dates. You can start this at 36 weeks gestation but be sure to not eat dates if you have been diagnosed with gestational diabetes.
While dates can be eaten fresh off the tree, they're easier to find in their dehydrated (dried) form. “Dates are loaded with natural sugars, so drying them only intensifies their sweet, caramel-like flavor,” says registered dietitian Gillian Culbertson, RD, LD.
Stick to a Small Portion Size
A typical serving of dates is 2 to 4 dates per day. While dates are healthy, they are also calorie-dense, with around 20 calories per date. Eating too many can lead to a calorie surplus, which can hinder weight loss efforts.
High in Natural Sugar
Dates are a sugar-dense fruit, with about 66 grams of natural sugar per 100g (roughly 4–6 dates). This can be problematic for those with insulin resistance or diabetes, as even natural sugars can impact blood glucose levels if not managed carefully.
Our Oh So Natural Organic Medjool Dates are naturally sweet and chewy, ideal for snacking or adding to smoothies. These dates are a delicious way to enhance your daily meals. ALDI's website only displays current prices for reduced items.
The daily recommended portion amounts to 2 dried dates, corresponding to 40gr. The FDA (Food and Drug Administration) maintains that consuming up to 40g of dried fruit per day as part of a diet low in saturated fat and cholesterol helps protect cardiovascular health and reduces cholesterol levels.
When it comes to sugar alternatives, dates have been gaining popularity as a natural and healthier option. With their sweet, rich caramel taste and nutritious profile, dates are a promising option for those looking to reduce their refined sugar intake.
Eat raw dates as a snack. They are sweet and tasty, making them a good choice when hungry. Add raw dates to smoothies. Blending them with fruits and yogurt makes a delicious drink.
They look similar when dried, but they're totally different fruits. Dates are chewy, sweet, and packed with natural sugars—basically nature's caramel. Figs are soft, jammy, and filled with tiny edible seeds that give them a unique texture.
They typically begin to bear fruit in April or May, and are "ripe for the picking" around late August to September.
Pesticides. Dates are often fumigated after harvest to eliminate contamination by pests. At one time methyl bromide was used, but it was prohibited (and ordered to phase out) in 2015 due to concerns about ozone depletion.
While our bodies can digest food whenever we need it, there are some situations where eating dates is not a good idea: Patients with irritable bowel syndrome (IBS): Patients with irritable bowel syndrome may be sensitive to foods containing FODMAPs, which are small-chain carbs that some people have trouble digesting.
Dates are naturally sweet fruits packed with fiber, potassium, and antioxidants. While they contain natural sugars, their glycemic index is moderate, meaning they don't spike blood sugar as rapidly as refined sweets. For people with diabetes, dates can be included in the diet—but only in small, controlled portions.
Here are some things that could happen when you make this simple change to your diet. Dates are rich in fiber, which is essential for a healthy digestive system. Eating two dates daily can help prevent constipation and promote regular bowel movements.
Date fruits also play a role in women's health, particularly in pregnancy and postpartum recovery. They promote uterine involution and reduce postpartum haemorrhage. The presence of oxytocin in date fruits has been linked to facilitating childbirth and regulating uterine contractions during labour.
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.
Dried dates, plums, and figs are also great foods to relieve joint pain. Packed with phenolic antioxidants and vitamins, dried fruits are a great source of nutrition with healing and anti-inflammatory properties. Are you looking for something on the savory side?
Fruit sugar (fructose)
Dates contain natural sugars - especially fructose. Anyone suffering from fructose malabsorption has difficulty digesting dates. The result: flatulence, abdominal pain or diarrhea. This is not an allergy, but a problem with sugar absorption in the intestine.
Therapeutic Power of Date Fruit (Phoenix dactylifera L.): A Nutrient-Rich Superfood for Holistic Health and Disease Prevention.
Preservatives or residues: Some dates are coated with glucose syrup or oils to make them look shiny, and washing helps reduce that residue.