Dates: Nutrients, What Research Shows and Safety

Dates are the sweet fruit of the date palm, Phoenix dactylifera, in the palm family (Arecaceae). The fleshy fruit is eaten around a hard pit, usually dried or semi-dried. People eat dates for natural sweetness, fiber and minerals, and some for digestion or late pregnancy. This page keeps the food separate from supplements and from hype, and says plainly where the research is thin.

Read this first

• Dates are a normal food, but any food can cause an allergic reaction. For trouble breathing or swelling of the face or throat, call 911. See food allergy basics and emergency signs. We did not find a source we could read about date allergy specifically, so we make no claim either way.
• Dates are high in natural sugar and energy [1][2]. They are also a source of potassium [1][2]. People with kidney disease, or who take medicines that raise blood potassium, should ask their clinician before eating them often. [11]
• Some dried fruit has sulphites added. People with sulphite sensitivity (often linked with asthma) should read the label. [10]
• Honest summary: small trials suggest dates may help bowel movements and did not harm blood sugar control in people with type 2 diabetes. Studies in late pregnancy are of low quality. None shows that dates prevent or treat a disease.

What is in it (USDA values)

Source: USDA FoodData Central, SR Legacy, Medjool [1] and Deglet Noor [2]. The USDA household portions are 1 pitted Medjool date (24 g) and 1 cup of chopped Deglet Noor (147 g); one Medjool date is about 66 kcal and 16 g of sugar by simple scaling of the per-100 g values. Cup values are our own scaling of the USDA per-100 g figures. % Daily Value uses the FDA 2016 Daily Values; values vary with variety, ripeness and storage.

Dates also contain plant compounds called polyphenols. A 2015 human study described dates as rich in polyphenols and fiber [7], and a 2026 narrative review says lab findings support possible antioxidant and anti-inflammatory effects, while human evidence is mixed in design, dose and cultivar. [12] So the polyphenol story is mostly lab-level, and eating dates has not been shown to prevent disease through it.

What research says

Eaten as food vs taken as a supplement or extract. All the trials above used whole dates, not capsules or extracts. We did not read any trial of a date supplement, so nothing here applies to one. Results for people with diabetes or in pregnancy come from specific groups and should not be applied to everyone.

How much is a normal serving

• The US MyPlate plans count 1/2 cup of dried fruit as 1 cup-equivalent of fruit, against 1 cup of raw, frozen or cooked fruit. [9] This is information, not a prescription; recommended totals depend on age, sex and activity.
• USDA household portions in our data: 1 pitted Medjool date is 24 g; 1 cup chopped Deglet Noor is 147 g. [1][2]
• Dried fruit packs more sugar and energy into a small volume than fresh fruit, so portions look small. For how whole fruit compares with juice, see fruit juice vs whole fruit.
• We did not find a source we could read on how cooking or baking changes nutrients in dates: Proper evidence not found in the sources we read.

Safety, allergy and medicines

• Allergy: food allergy symptoms can include hives, swelling of the lips or face, wheezing and stomach upset; sudden swelling, trouble breathing or a tight throat need an emergency call (999 in the UK, 911 in the US). [13] Date-specific allergy: Proper evidence not found in the sources we read.
• Potassium, kidneys and medicines: MedlinePlus says that with chronic kidney disease the kidneys may not remove extra potassium, that some medicines can raise potassium, and that some people need a special low-potassium diet. [11] Dates contain 656 to 696 mg per 100 g by USDA. [1][2] Ask a kidney or heart clinician or a pharmacist before eating them often. See kidney disease, potassium and oxalates. We could not read the NIH Office of Dietary Supplements page, so we do not list individual medicines here.
• Sulphites: the FDA says sulphites must be declared on the label at 10 parts per million or more, because of reactions such as asthma in sensitive people; FDA recalls and import alerts have involved undeclared sulphites in some dried fruit. [10] We did not read a source on how often dates are treated with sulphites, so check the label.
• Sugar and diabetes: dates are high in sugar (about 63 to 66 g per 100 g). [1][2] In one 12-week trial, 60 g a day did not worsen blood sugar control in people with type 2 diabetes. [6] That is one trial; people on diabetes medicines should follow their own care plan. See foods for blood sugar control.
• Pregnancy: studies of dates in late pregnancy exist, but the 2024 review found safety data in only four trials and rated overall evidence quality as unacceptable. [4] Ask your midwife or doctor before changing your diet to try to influence labour. See foods in pregnancy.
• Gas, bloating (FODMAPs), pesticide residues, mould toxins: Proper evidence not found in the sources we read, so we make no claim.

Choosing, storing and food safety

• Buy dried fruit with an ingredient list you can read and check for sulphites. [10]
• The FDA advises rinsing produce under running water and not using soap or produce wash. [14] Dried dates are not covered by it in detail; follow the pack for storage.
• Refrigerate fresh, pre-cut or packaged perishable produce at 40 °F (about 4 °C) or below. [14]

Related pages

• Fruit juice vs whole fruit
• Fresh, frozen and canned produce
• Kidney disease, potassium and oxalates
• Foods for blood sugar control
• How much fiber per day, and side effects
• Foods in pregnancy