<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/02/Bowl-of-dates-6aae23f.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/02/Bowl-of-dates-6aae23f.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/02/Bowl-of-dates-6aae23f.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-869467 alignnone size-landscape_thumbnail" alt="Dried medjool dates in a bowl" title="Top 5 health benefits of dates" /> <p>Interested in trying our FREE <a href="/health/healthy-diet-plan">Healthy Diet Plan</a>? This easy-to-follow, nutritionist-created plan will inspire you to cook and eat more healthily. Nourish yourself with seven days of meals, snacks and treats.</p>
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<h2>What are dates?</h2>
<p><a href="/glossary/date-glossary">Dates</a> are a fruit that come from the date palm tree, which is native to the Middle East, although they are also now grown in the Mediterranean, Asia, the USA and Mexico.</p>
<p>Dates grow in large clusters which hang from the top of these palm trees. As they ripen, their skins turn brown and wrinkle as more and more moisture leaves the fruit. This is when they are usually harvested by hand, either by someone climbing up the palm or using a mechanical lift.</p>
<p>When picked, they resemble a large shrivelled raisin. Despite their appearance they still contain some moisture. Whole dates have a stone in the middle that should be removed before eating, or you can buy pitted dates.</p>
<p>Dried and fresh dates are available year round, but the fresh type are best between November and January.</p>
<p>There are lots of different varieties of the fruit, but the medjool date is one of the best known, as it has a sweeter and stickier taste and texture than others.</p>
<p><strong>Health benefits of dates may include:</strong></p>
<ul>
<li>Rich in antioxidants</li>
<li>High in fibre, so supports gut health</li>
<li>Contains magnesium and calcium</li>
<li>Help facilitate a natural birth</li>
<li>Date syrup is a lower-GI sweetener</li>
</ul>
<p><strong>Discover our full range of <a href="/howto/guide/collection/ingredient-focus">health benefit guides</a> or check out some of our <a href="/search/recipes?q=dates">best date recipes.</a> Start your day with our <a href="/recipes/date-and-tahini-porridge">date and tahini porridge,</a> and finish with our <a href="/recipes/mackerel-date-aubergine-preserved-lemon-relish">mackerel, date, aubergine & preserved lemon relish</a>. </strong></p>
<h2>Nutritional profile of dates</h2>
<p>A 30g serving of dates (dried) provides:</p>
<ul>
<li>81 kcals / 345KJ</li>
<li>1g Protein</li>
<li>0.1g Fat</li>
<li>20.4g Carbohydrates</li>
<li>20.4g Sugar</li>
<li>1.6g Fibre</li>
<li>210mg Potassium</li>
</ul>
<p>A serving of 30g of dates counts as one of your five-a-day. Discover more in our <a href="/howto/guide/what-counts-five-day">five-a-day infographic</a>.</p>
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<h2>Are dates good for you?</h2>
<h3>1. Rich in protective antioxidants</h3>
<p>Dates are a rich source of <a href="https://www.researchgate.net/publication/51980791_Date_Fruits_Phoenix_dactylifera_Linn_An_Emerging_Medicinal_Food">protective plant compounds</a> which have <a href="https://www.sciencedirect.com/science/article/pii/S2352364616300463">antioxidant properties</a>. These include polyphenols, carotenoids and lignans, which have been shown to help manage the risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992385/">chronic disease</a>.</p>
<h3>2. May support gut health</h3>
<p>Research into fibre continues to support its <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/">important role in health</a>, from helping to maintain a healthy gut microbiome to reducing the risk of certain long-term health conditions.</p>
<p><a href="https://www.ncbi.nlm.nih.gov/pubmed/26428278">A small 2015 study</a> found that date consumption may reduce colon cancer thanks to its high fibre and polyphenol content, the latter also having useful <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4768629/" target="_blank" rel="noopener">anti-microbial benefits</a>.</p>
<h3>3. May support bone health</h3>
<p>Dates are a source of <a href="https://pubmed.ncbi.nlm.nih.gov/17092827/">bone-friendly minerals</a> including phosphorus, <a href="https://pubmed.ncbi.nlm.nih.gov/28093633/" target="_blank" rel="noopener">potassium</a>, calcium and <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/others/">magnesium</a>. They are also a source of <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/">vitamin K</a> which is needed for healthy, strong bones.</p>
<h3>4. May facilitate a natural birth</h3>
<p>Including dates in the diet when in the final few weeks of pregnancy may promote cervical dilation and reduce the need for an <a href="https://pubmed.ncbi.nlm.nih.gov/21280989/" target="_blank" rel="noopener">induced birth</a>. They are also thought to be helpful in reducing the <a href="https://pubmed.ncbi.nlm.nih.gov/29033994/" target="_blank" rel="noopener">length of labour</a>. Compounds in the fruit are believed to mimic the effects of <a href="https://pubmed.ncbi.nlm.nih.gov/21280989/" target="_blank" rel="noopener">oxytocin</a>, a hormone involved in labour contractions.</p>
<h3>5. May be a useful sugar replacement</h3>
<p>Date syrup is a paste made by blending dates with water. The syrup has a low <a href="/howto/guide/spotlight-low-gi" target="_blank" rel="noopener">Glycaemic Index</a> (GI) and a <a href="https://www.researchgate.net/publication/51980791_Date_Fruits_Phoenix_dactylifera_Linn_An_Emerging_Medicinal_Food" target="_blank" rel="noopener">lower fructose</a> content than most other sweeteners.</p>
<h2>Are dates safe for everyone?</h2>
<p>Some people may be allergic to dates and, in addition to this, compounds called sulphites may, for some sensitive individuals, cause allergic symptoms.</p>
<p>A mild reaction may include symptoms such as an itching mouth or tongue, sneezing or a runny nose. If you experience these symptoms after eating dates, speak to your GP. If a more serious anaphylactic reaction occurs, call for an ambulance immediately.</p>
<p>Visit the <a href="https://www.nhs.uk/conditions/allergies/symptoms/" target="_blank" rel="noopener">NHS website</a> to read more about allergies.</p>
<h2>Overall, are dates good for you?</h2>
<p>There are plenty of reasons to add dates to your diet. They’re a good source of minerals such as calcium, magnesium and potassium, as well as vitamin K, contributing to healthy bones. They’re also high in fibre, which we need for good digestion and gut health. Not to mention, they are lower-GI than most sweeteners, making them a good healthy snacking choice.</p>
<h2>Date recipes</h2>
<p><a href="/recipes/peanut-butter-date-oat-pots">Peanut butter & date oat pots</a><br>
<a href="/recipes/1076644/orange-and-mint-salad">Orange & mint salad</a><br>
<a href="/recipes/5065/aromatic-lamb-with-dates">Aromatic lamb with dates</a><br>
<a href="/recipes/spiced-duck-date-tagine">Spiced duck & date tagine</a><br>
<a href="/recipes/pecan-stuffed-dates">Pecan-stuffed dates</a><br>
<a href="/recipes/date-walnut-cinnamon-bites">Date & walnut cinnamon bites</a><br>
<a href="/recipes/moroccan-chicken-couscous-dates">Moroccan chicken couscous with dates</a></p>
<h2>Now read</h2>
<p><a href="/howto/guide/health-benefits-cherries">The health benefits of cherries</a><br>
<a href="/howto/guide/health-benefits-pomegranate">The health benefits of pomegranate</a><br>
<a href="/howto/guide/health-benefits-figs">The health benefits of figs</a></p>
<hr>
<p><em>This article was last reviewed on 7 February 2024.</em></p>
<p><em>Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the <a href="https://bant.org.uk/" target="_blank" rel="noopener noreferrer">British Association for Nutrition and Lifestyle Medicine</a> (BANT) and the <a href="https://www.cnhc.org.uk/" target="_blank" rel="noopener noreferrer">Complementary & Natural Healthcare Council</a> (CNHC). Find out more at <a href="https://urbanwellness.co.uk/" target="_blank" rel="noopener noreferrer">urbanwellness.co.uk</a>.</em></p>
<p><em>Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.</em></p>
<p><em>All health content on </em><span class="skimlinks-unlinked"><i>bbcgoodfood.com</i></span><em> is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a title="https://www.immediate.co.uk/terms-and-conditions" href="https://www.immediate.co.uk/terms-and-conditions">terms and conditions</a> for more information.</em></p>
