A bunch of dates

How to select

Choose shiny, intact dates that are consistent in color.

How to prepare

Remove the pit from fresh dates before eating. Dried dates are ready to eat.

How to store

Dates can be stored at room temperature for several months or refrigerated for 1 year. Keep dates in an airtight container.

Peak season

Fall, winter

Ways to use

  • Stuff dates with peanut butter for a protein-packed snack. 
  • Toss dates into a smoothie or milkshake. 
  • Toss dates into your favorite salad. 
  • Mix dates into tuna or chicken salad. 
  • Top cold cereal, oatmeal, or yogurt with dates.

Fun facts

Dates get their name from the Greek word "daktylos", which means finger. Date pits are used to make soap and eyeliner. The date palm tree is the national symbol of Saudi Arabia. Egypt produces the most dates. Dates are a staple of Middle Eastern diets.

Nutrition info and facts

Dates contain calcium, zinc, iron, copper, and magnesium. The minerals present in dates can decrease blood pressure, risk of stroke, and labor complications. Fifteen dates provide all necessary vitamins and minerals. 

3.5 oz. serving of dates = 277 calories, 75 g carbohydrate, 7 g fiber, 2 g protein, 15% DV potassium, 13% DV magnesium, 40% DV copper, 13% DV manganese, 5% DV iron, 15% DV vitamin B6

Expand all


Bateel. All about dates.

Have a Plant. Dates.

Healthline. 8 Proven health benefits of dates. October 13, 2022.

Precision Nutrition's Encyclopedia of Food. Dates.