Fruits · Fruit
Dates
Phoenix dactylifera · also called Date, date palm fruit, Medjool, Deglet Noor, datil (Spanish)
Dates are the sweet fruit of the date palm, eaten mostly dried. They provide fibre, potassium and natural sugar. One 12-week trial found no harm to blood sugar control in type 2 diabetes, and small studies report more bowel movements and shorter labour, but the quality is low. The main cautions are potassium for kidney disease, sulphites in some dried fruit and food-safety contamination.
General information, not medical advice. Last substantive update · Not medically reviewed. A named clinician has not signed off on this page. How this page is made
About Dates
Dates are a sweet, fibre- and potassium-rich fruit. They are a normal food, not a proven remedy: the best-studied question is whether they harm blood sugar, and one trial found they did not.
What it is
The date is the fruit of the date palm, Phoenix dactylifera, in the palm family. It has a hard pit and is usually eaten dried or semi-dried, for sweetness and as a snack.
USDA data per 100 g: Medjool dates have 277 kcal, 66.5 g sugars, 6.7 g fibre and 696 mg potassium; Deglet Noor dates have 282 kcal, 63.4 g sugars, 8.0 g fibre and 656 mg potassium. One pitted Medjool date (24 g) is about 66 kcal, 16 g sugars, 1.6 g fibre and 167 mg potassium. One pitted Deglet Noor date (7.1 g) is about 20 kcal and 4.5 g sugars. Dates have almost no vitamin C. Values vary with variety and ripeness.
What the research shows
Blood sugar is the best-studied question. A 12-week randomised trial in people with type 2 diabetes found no change in HbA1c or fasting glucose with 60 g a day, and no harm. A small pooled review reported lower fasting glucose but with very uneven results.
In 22 healthy adults, about seven dates a day for three weeks raised bowel movements. The larger fruit-and-constipation review found kiwifruit worked better than palm date.
Reviews of small trials report a shorter active phase of labour, a better cervix score and more breast milk, but the 2024 reviewers rate overall quality as unacceptable. Antioxidant claims come mainly from lab work.
Whole dates versus other date products
All the food trials used whole dates. The 2020 review of 26 trials also included other parts of the date palm, such as pollen. Date syrup, paste, seed and pollen products were not covered by the fruit trials, so the results do not apply to them.
Amounts
This page gives no amounts to eat. Ask a doctor, dietitian or pharmacist what is right for you, especially if you have diabetes or kidney disease, or take medicine.
At a glance
Traditional uses history, not proof
- Eaten as a sweet fruit and snack, and used in baking and cooking
- Eaten in some traditions in late pregnancy and by breastfeeding mothers; long use is not proof it works
Studied for research
- Blood sugar in type 2 diabetes, mixed (one trial, whole dates)
- Bowel movements, low certainty (small trial in healthy adults)
- Late pregnancy and labour, very low certainty (reviewers rate quality unacceptable)
- Breast milk quantity, very low certainty (one small trial)
- Blood fats, blood pressure and CRP, low certainty of no effect (one trial)
Main compounds
- Natural sugars (about 63 to 66 g per 100 g, USDA)
- Dietary fibre
- Potassium
- Polyphenols (lab findings)
Common forms
- Whole dried or semi-dried dates (used in the trials)
- Chopped or pitted dates
- Date paste, syrup, seed and pollen products (not covered by the fruit trials read)
Research links: Randomised trial: dates in type 2 diabetes (2022) · Crossover trial: dates, gut and bowel (2015) · Review: dates in the peripartum period (2024) · MedlinePlus: Potassium · Research Library · Genes & Biomarkers Library
What it is and its history
- Accepted scientific name
- Phoenix dactylifera
- Naming authority
- L. (GBIF accepted; usageKey 6109699)
- Common names
- Date (English); Date palm fruit (English); Datil (Spanish)
- Family or group
- Arecaceae (the palm family).
- Classification
- Plantae > Tracheophyta > Liliopsida > Arecales > Arecaceae > Phoenix > Phoenix dactylifera
- Native range
- Not verified from a source read.
- Habitat
- Not verified from a source read.
- What it looks like
- Roots: Not verified.; Stems: Not verified.; Leaves: Not verified.; Flowers: Not verified.; Fruit: The fruit is the food. USDA lists 1 pitted Medjool date as 24 g and 1 pitted Deglet Noor date as 7.1 g.
- Cultivation
- Not verified from a source read.
- Harvest and processing
- Eaten as dried or semi-dried fruit. A trial of ripeness used three stages named Khalal, Rutab and Tamer; the fully ripe Tamer stage was used in another trial.
- Look-alikes and adulterants
- Name: Date palm pollen, seed or leaf products; Note: Different parts of the plant. Trials of pollen or seed products should not be read as results for the fruit.; Name: Date syrup, paste and sugar; Note: Concentrated products; not covered by the fruit trials read.
- Sustainability and conservation
- Not assessed.
Photographs
Traditional use and history history, not clinical proof
| Tradition or era | Documented use | Source |
|---|---|---|
| Late pregnancy and breastfeeding customs | A trial paper describes date fruit as a popular natural milk-boosting food among breastfeeding Muslim mothers, and the labour reviews describe dates eaten in late pregnancy. | p34252286 |
| Staple food | A trial paper says dates have a special position in Middle Eastern countries and are essential to Arabic and Muslim diets. | p38074068 |
| Origin and ancient use | No history source was read, so no claim is made. | Not verified |
Traditional use shows how it was used. It does not show that it works or is safe today.
What is inside, and how it may work
What it contains and how those compounds act in cells and animals. Laboratory and animal mechanisms are not proven effects in people.
Main compounds
| Compound | Family | Where it is concentrated | Activity studied | Level of evidence |
|---|---|---|---|---|
| Sugars (mainly natural sugars) | carbohydrate | Fruit flesh USDA total sugars: 66.5 g per 100 g (Medjool), 63.4 g per 100 g (Deglet Noor) | The reason dates are sweet and energy-dense. 22 23 | Human data |
| Dietary fibre | fibre | Fruit flesh USDA: 6.7 g per 100 g (Medjool), 8.0 g per 100 g (Deglet Noor) | The trial authors link the bowel effect to fibre and plant compounds; this was not tested directly. 22 23 8 | Human data |
| Polyphenols | plant compounds | Fruit Not quantified in the abstracts read | Described as rich in dates. Antioxidant effects are mainly lab findings. 8 5 | Laboratory research |
| Potassium | mineral | Fruit flesh USDA: 696 mg per 100 g (Medjool), 656 mg per 100 g (Deglet Noor) | Essential mineral; relevant for people with kidney disease (MedlinePlus). 22 23 20 | Human data |
Mechanisms, receptors and pathways
| Target or pathway | Gene or receptor | What was found | Level |
|---|---|---|---|
| Bowel regularity | Not specified | In a 22-person crossover trial, dates raised bowel movements and stool frequency without changing the gut bacteria groups measured. The authors link the effect to fibre and plant compounds; this is their interpretation. 8 | Human data |
| Stool-water genotoxicity and ammonia | Not specified | Lab tests on human stool samples showed lower ammonia and lower cell damage in stool water after dates. No disease outcome was measured. 8 | Laboratory research |
| Antioxidant and anti-inflammatory effects | Not specified | A 2026 narrative review says preclinical studies support possible antioxidant and anti-inflammatory mechanisms. This is lab and animal evidence. 5 | Animal research |
Absorption, metabolism and elimination
- Absorption
- Not studied for dates.
- Distribution
- Not found.
- Metabolism
- Not found.
- Elimination
- Not found.
- Bioavailability
- Not established.
Isolated compounds versus whole extracts
All food trials used whole dates. The 2020 systematic review of 26 trials also included other parts of the date palm, such as pollen, so its results are not specific to the fruit. We read no trial of a date supplement, date syrup or date seed product for the food claims. Do not apply these results to concentrated or isolated products.
Nutritional composition
Nutrition is from USDA FoodData Central (read 2026-10-25; last updated 4/1/2019). Per 100 g, Medjool dates have 277 kcal, 66.5 g sugars, 6.7 g fibre, 1.8 g protein, 0.15 g fat, 696 mg potassium, 54 mg magnesium, 64 mg calcium, 0.9 mg iron and 0.36 mg copper. Deglet Noor dates have 282 kcal, 63.4 g sugars, 8.0 g fibre, 2.5 g protein, 0.4 g fat, 656 mg potassium, 43 mg magnesium, 39 mg calcium, 1.0 mg iron and 0.21 mg copper. One pitted Medjool date (24 g by USDA portion weight) is about 66 kcal, 16 g sugars, 1.6 g fibre and 167 mg potassium by simple scaling. One pitted Deglet Noor date (7.1 g) is about 20 kcal, 4.5 g sugars and 47 mg potassium. One cup of chopped Deglet Noor dates (147 g) is about 415 kcal, 93 g sugars, 11.8 g fibre and 964 mg potassium. Portion values are our scaling of the USDA per-100 g figures. Dates have almost no vitamin C and little vitamin K (about 2.7 ug per 100 g). Values vary with variety, ripeness and storage.
1 high certainty1 mixed findings3 low certainty4 very low certainty1 not enough evidence
What was looked at
The 10 benefits and uses checked for Dates, each with how strong the evidence is. Tap one to open it.
- Blood sugar control in type 2 diabetesMixed findings
- How fast blood sugar rises after eating dates (glycemic index)Low certainty
- Bowel movements and constipationLow certainty
- Stool lab markers of colon healthVery low certainty
- Late pregnancy and labourVery low certainty
- Bleeding after childbirthVery low certainty
- Breast milk quantityVery low certainty
- Blood fats, blood pressure and inflammation marker (CRP)Low certainty
- Antioxidant and anti-inflammatory effectsNot enough evidence
- A food source of fibre, potassium, magnesium and copperHigh certainty
Lab markers tracked in the studies
HbA1c (average blood sugar over about 3 months)Fasting blood glucoseGlycemic indexBowel movements and stool frequencyStool ammoniaBlood fats (lipids)Blood pressureC-reactive protein (CRP)Length of the active phase of labourBishop score (cervix readiness)Breast milk quantity
What is Dates good for?
The main studied uses and how strong the human evidence is for each. All food trials used whole dates, not supplements.
Benefits, one by one
Each card is a research question, not a promise. Tap a goal to filter. Open a card to see the studies, doses and limits.
Blood sugar control in type 2 diabetes
Mixed findingsDates are high in sugar, so the question is whether eating them harms people with type 2 diabetes. One 12-week trial found no harm and no benefit. A small pooled review found lower fasting glucose but very uneven results.
2 studiesWhole dates (dried fruit flesh). No extract or supplement was studied.
Studies, doses and limits
What the trials found
A 12-week randomised trial in 79 adults with type 2 diabetes (61 finished) compared 60 g of dates a day with 60 g of raisins. HbA1c, fasting glucose, insulin resistance, lipids, blood pressure and CRP did not differ. A 2021 meta-analysis of five full texts reported lower fasting glucose and no change in HbA1c.
Results
No improvement and no harm in the randomised trial. The pooled review found lower fasting glucose but the studies were very different from each other.
Effect sizes as reported
Trial: no difference (p > 0.05). Meta-analysis: fasting glucose -24.79 (95% CI -34.75 to -14.83, I2 79%); HbA1c -0.20 (95% CI -0.46 to 0.06, not significant).
Why this rating
A randomised trial found no change; a small, uneven meta-analysis found lower fasting glucose. The comparator in the trial was raisins, not a no-fruit group.
Form and dose studied
Whole dates (dried fruit flesh). No extract or supplement was studied.
Who was studied
Adults with type 2 diabetes in Bahrain (trial); mixed groups in the meta-analysis.
Limits
One trial, 12 weeks. The pooled review had only five full texts and very high heterogeneity. Results do not apply to everyone.
Why researchers looked
Dates are sweet and widely eaten in places where diabetes is common, so researchers checked whether they raise blood sugar over weeks.
Traditional use
Dates are a staple food in the Middle East and North Africa. Long use is not proof of any health effect.
Proposed mechanism Preliminary mechanism
The sugar in dates is mostly glucose and fructose, which raise blood sugar. The authors of the trials suggest fibre and plant compounds may offset this, but this was not shown in the abstracts read.
A proposed mechanism does not show that the effect happens in people.
People who take diabetes medicines should follow their own care plan and ask their diabetes team how dates fit.
How fast blood sugar rises after eating dates (glycemic index)
Low certaintyIn small tests, whole dates raised blood sugar less than the same amount of carbohydrate as pure glucose. The measured glycemic index was in the low-to-medium range.
2 studiesWhole dates of named varieties at several ripeness stages. Date syrup…
Studies, doses and limits
What the trials found
In 13 healthy adults and 10 adults with type 2 diabetes, five varieties of fully ripe dates had a mean glycemic index of about 46 to 55 in healthy people and 44 to 53 in people with diabetes. A second small study of 13 healthy adults found a mean index of 60.6 across ripeness stages, and that glycemic load differed between stages.
Results
Low-to-medium glycemic index in small single-meal tests. The index differs by variety and ripeness.
Effect sizes as reported
Alkaabi 2011: GI 46.3 to 55.1 (healthy), 43.8 to 53.0 (type 2 diabetes). Alzahrani 2023: mean GI 60.57 (SD 25.93).
Why this rating
Two very small single-meal studies in different regions with different results. Glycemic index does not show long-term blood sugar control.
Form and dose studied
Whole dates of named varieties at several ripeness stages. Date syrup and paste were not tested.
Who was studied
Healthy adults and adults with type 2 diabetes; small groups.
Limits
13 and 23 people. Single meals. The second study's abstract is unclear about which stage had which value, so only overall figures are used here.
Why researchers looked
Dates taste very sweet, so researchers measured how quickly the sugar reaches the blood.
Traditional use
Dates are eaten to break the fast in Ramadan in many places; this is a custom, not a trial result.
Proposed mechanism Authoritative guidance
Glycemic index compares the blood sugar rise from a food with the rise from pure glucose. It is a single-meal measure.
A proposed mechanism does not show that the effect happens in people.
A low glycemic index does not mean the food is low in sugar. See the safety tab for sugar and energy.
Bowel movements and constipation
Low certaintyIn a small crossover study of healthy adults, eating dates for three weeks went with more bowel movements. A review of fruit for constipation was less clear and found kiwifruit worked better than dates in its comparisons.
2 studiesWhole dates. No supplement or extract.
Studies, doses and limits
What the trials found
In a randomised crossover trial in 22 healthy adults, about seven dates (50 g) a day for 21 days raised bowel movements and stool frequency (P < 0.01) compared with baseline. A 2022 meta-analysis of 11 fruit trials in functional constipation found kiwifruit raised stool frequency more than palm date or orange juice (MD 0.26, 95% CI 0.22 to 0.30) and called for larger studies.
Results
More bowel movements in healthy adults. No trial in people with chronic constipation tested dates alone in the abstracts read.
Effect sizes as reported
Trial: P < 0.01 versus baseline. Review: kiwifruit MD 0.26 stool frequency over palm date or orange juice.
Why this rating
One small trial in healthy people, compared against baseline. The review used dates as a comparator and describes its own evidence as limited.
Form and dose studied
Whole dates. No supplement or extract.
Who was studied
Healthy adult volunteers (trial). People with functional constipation (review, other fruits mainly).
Limits
22 people; healthy; 21 days; results against baseline rather than control for bowel movements.
Why researchers looked
Dates contain fibre, and many people eat them to help digestion.
Traditional use
Eaten for digestion in many food traditions. Long use is not proof.
Proposed mechanism Preliminary mechanism
Fibre adds bulk to stool. The study authors link the effect to fibre and plant compounds, but this was not tested directly.
A proposed mechanism does not show that the effect happens in people.
Persistent constipation, blood in stool or weight loss need a doctor, not food alone.
Stool lab markers of colon health
Very low certaintyIn the same small study, stool ammonia and a lab test of cell damage in stool water were lower after eating dates. Gut bacteria groups did not change. No disease outcome was measured.
1 studiesWhole dates.
Studies, doses and limits
What the trials found
In 22 healthy adults, stool ammonia fell (P < 0.05 versus baseline) and faecal-water genotoxicity fell (P < 0.01 versus control) after 21 days of about seven dates a day. Gut bacteria groups and short-chain fatty acids did not change.
Results
Lab markers moved in the favourable direction. No cancer or disease outcome was measured.
Effect sizes as reported
Ammonia P < 0.05; faecal-water genotoxicity P < 0.01.
Why this rating
A lab marker in a very small trial. The authors' statement about reduced colon cancer risk is a hypothesis, not a result.
Form and dose studied
Whole dates.
Who was studied
22 healthy adults.
Limits
Very small; lab tests on stool samples; no disease outcome.
Why researchers looked
A lower ammonia level and less cell damage in stool water have been used as markers of colon cancer risk.
Proposed mechanism Preliminary mechanism
The authors suggest fibre and plant compounds in dates act in the colon. This is their interpretation.
A proposed mechanism does not show that the effect happens in people.
This is not a screening or prevention method for colon cancer.
Late pregnancy and labour
Very low certaintySeveral reviews of small trials found that women who ate dates in late pregnancy had a shorter active phase of labour and a better cervix score. The reviewers rate the overall quality as low or unacceptable.
3 studiesWhole dates eaten by mouth. Amounts varied between trials and are not…
Studies, doses and limits
What the trials found
A 2020 meta-analysis of eight randomised trials found a shorter active phase (MD -109.3, 95% CI -196.32 to -22.29, I2 89%) and a higher Bishop score (+2.45) but no change in first, second or third stage or caesarean rate. A 2019 meta-analysis found shorter gestation and first-stage labour. A 2024 review of 48 studies reported shorter labour and less induction, but rated overall quality as unacceptable.
Results
Shorter active labour and a better cervix score in pooled results, with no change in caesarean rate.
Effect sizes as reported
Active phase MD -109.3 (95% CI -196.32 to -22.29); Bishop score MD 2.45 (95% CI 1.87 to 3.04); first stage -50.09 (95% CI -72.25 to -27.93).
Why this rating
The 2024 reviewers call overall evidence quality unacceptable with high risk of bias, safety recorded in only four trials, and the 2020 reviewers call study quality low to moderate with high heterogeneity.
Form and dose studied
Whole dates eaten by mouth. Amounts varied between trials and are not advice.
Who was studied
Women in late pregnancy or labour in trials mostly from Iran and nearby countries.
Limits
High heterogeneity, high risk of bias, little safety reporting. Not a medical plan for labour.
Why researchers looked
Dates are eaten in late pregnancy in some traditions, so trials tested whether they help labour.
Traditional use
A custom in some communities. Long use is not proof.
Proposed mechanism Preliminary mechanism
Not established. The abstracts read do not test a mechanism.
A proposed mechanism does not show that the effect happens in people.
Ask your midwife or doctor before changing your diet to try to influence labour.
Bleeding after childbirth
Very low certaintyOne randomised trial of 98 women found slightly less bleeding in the first day after a normal birth when dates were eaten soon after delivery. A 2024 review pooled this kind of result but rated quality as unacceptable.
2 studiesWhole dates eaten by mouth after delivery.
Studies, doses and limits
What the trials found
In 98 women in Iran, bleeding scores were a median of 35.0 with dates and 39.0 without; the difference was 9.0 units (95% CI 2.00 to 18.0; P = 0.009). The 2024 review also reported less postpartum bleeding in pooled analysis.
Results
A small difference on a pictorial bleeding chart.
Effect sizes as reported
9.0 units lower (95% CI 2.00 to 18.0).
Why this rating
One small single-hospital trial plus a review the authors rate as unacceptable quality.
Form and dose studied
Whole dates eaten by mouth after delivery.
Who was studied
Women after normal vaginal birth, one hospital.
Limits
A pictorial chart is a rough measure. One trial.
Why researchers looked
Dates are a traditional food after birth and contain iron and other nutrients.
Traditional use
A custom in some communities.
Proposed mechanism Preliminary mechanism
Not established.
A proposed mechanism does not show that the effect happens in people.
Heavy bleeding after birth is an emergency; food is not a treatment.
Breast milk quantity
Very low certaintyIn one small trial, breastfeeding mothers who ate dates every day had more pumped milk than mothers who did not. Babies' weight for age did not differ.
2 studiesWhole dates eaten by mouth.
Studies, doses and limits
What the trials found
48 mother and infant pairs (infants aged 1 to 3 months) in Thailand: with 10 dates a day for four weeks, milk quantity rose 11% by week 2 and 23% by week 4 and was higher than in the control group (p < 0.05). Infant nutritional status did not differ.
Results
More pumped milk; no difference in infant weight for age.
Effect sizes as reported
+11% at week 2; +23% at week 4 from baseline.
Why this rating
One small trial with no blinding; the 2024 review rates the broader evidence as unacceptable quality.
Form and dose studied
Whole dates eaten by mouth.
Who was studied
Breastfeeding mothers of infants aged 1 to 3 months.
Limits
Small, two-day pump records, no infant outcome difference.
Why researchers looked
Dates are a popular traditional food for nursing mothers.
Traditional use
The trial authors describe dates as a popular natural milk-boosting food among breastfeeding Muslim mothers.
Proposed mechanism Preliminary mechanism
Not established.
A proposed mechanism does not show that the effect happens in people.
A breastfeeding worry about low milk is best discussed with a midwife or lactation consultant.
Blood fats, blood pressure and inflammation marker (CRP)
Low certaintyIn the 12-week trial in people with type 2 diabetes, dates did not change cholesterol and other blood fats, blood pressure or CRP. A 2026 narrative review says dates may improve lipid and oxidative stress markers in selected settings but the evidence is mixed.
2 studiesWhole dates.
Studies, doses and limits
What the trials found
In 61 adults with type 2 diabetes, 60 g of dates a day for 12 weeks gave no differences in lipids, systolic or diastolic blood pressure or CRP compared with raisins (all p > 0.05).
Results
No change in the randomised trial.
Effect sizes as reported
No difference (p > 0.05).
Why this rating
One randomised trial found no effect; the narrative review is not systematic and mixes study types.
Form and dose studied
Whole dates.
Who was studied
Adults with type 2 diabetes in Bahrain.
Limits
One trial; comparator was raisins.
Why researchers looked
Dates contain fibre and plant compounds that might affect heart risk markers.
Proposed mechanism Preliminary mechanism
Not shown in the trial. The narrative review describes plausible antioxidant mechanisms from lab work.
A proposed mechanism does not show that the effect happens in people.
Do not use dates in place of treatment for blood pressure or cholesterol.
Antioxidant and anti-inflammatory effects
Not enough evidenceDates contain plant compounds called polyphenols. The claims about antioxidant effects come mainly from lab and animal work; human results vary and none shows that eating dates prevents disease.
2 studiesFruit, but the systematic review also includes pollen and other palm …
Studies, doses and limits
What the trials found
A 2026 narrative review says human evidence differs in design, size, form, amount, length, cultivar and participants. A 2020 systematic review of 26 trials of different date palm parts found 38% were randomised and most had bias, and said there is not enough clinical evidence for claimed effects.
Results
No consistent human effect.
Effect sizes as reported
Not pooled.
Why this rating
Mostly lab and animal evidence; the human reviews describe their own evidence as heterogeneous or insufficient.
Form and dose studied
Fruit, but the systematic review also includes pollen and other palm parts.
Who was studied
Varied.
Limits
Narrative review, mixed plant parts.
Why researchers looked
Dates are often described as a rich source of polyphenols and fibre.
Proposed mechanism Preliminary mechanism
Preclinical studies suggest antioxidant and anti-inflammatory mechanisms. These are lab or animal findings.
A proposed mechanism does not show that the effect happens in people.
Antioxidant claims do not mean a food can treat a disease.
A food source of fibre, potassium, magnesium and copper
High certaintyUSDA data show dates are a source of fibre, potassium, magnesium, copper and manganese. This is a nutrient fact about the food, not a health trial.
2 studiesDried whole dates (Medjool and Deglet Noor).
Studies, doses and limits
What the trials found
No trial. Per 100 g, Medjool dates have 6.7 g fibre and 696 mg potassium, and Deglet Noor dates 8.0 g fibre and 656 mg potassium (USDA). See the nutrition note for a typical portion.
Results
Nutrient values only; nothing about disease prevention.
Why this rating
High for the nutrient values (USDA reference database). No health outcome is claimed.
Form and dose studied
Dried whole dates (Medjool and Deglet Noor).
Limits
Values vary with variety, ripeness and storage.
Why researchers looked
People ask what dates add to the diet.
Proposed mechanism Nutrient database
Nutrient content measured in the food by USDA.
A proposed mechanism does not show that the effect happens in people.
Potassium matters for people with kidney disease or on some medicines. See the safety tab.
Connections to the rest of health
How Dates connects to the rest of our health knowledge graph. Every link says what kind of connection it is. A safety link (for example to the liver) is a warning, not a benefit. A study that merely mentions a topic never creates a benefit link.
Explore every connection: goals, body systems, organs, symptoms, genes
B. Body systems
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Endocrine System | Biological association | Mixed findings | Studied for: Blood sugar control in type 2 diabetes Studied for: How fast blood sugar rises after eating dates (glycemic index) | 6 11 1 2 |
| Metabolism Weight | Biological association | Mixed findings | Studied for: Blood sugar control in type 2 diabetes Studied for: How fast blood sugar rises after eating dates (glycemic index) | 6 11 1 2 |
| Digestive System | Biological association | Low certainty | Studied for: Bowel movements and constipation Studied for: Stool lab markers of colon health | 8 10 22 23 |
| Reproductive System | Biological association | Very low certainty | Studied for: Late pregnancy and labour Studied for: Bleeding after childbirth | 3 13 16 14 12 |
| Cardiovascular System | Biological association | Low certainty | Studied for: Blood fats, blood pressure and inflammation marker (CRP) | 6 5 |
| Immune System | Biological association | Not enough evidence | Studied for: Antioxidant and anti-inflammatory effects | 5 4 |
C. Body parts and organs
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Kidneys | Adverse effect or risk | Documented risk | With chronic kidney disease the kidneys may not remove extra potassium; dates are potassium-rich. Dates are potassium-rich; with chronic kidney disease the kidneys may not remove extra potassium. Preparation or compound: Potassium in dates |
20 22 |
E. Health conditions
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Diabetes mellitus | Biological association | Preliminary or mixed | 60 g a day did not worsen control in a 12-week trial in type 2 diabetes. Preparation or compound: Whole dates |
6 |
| Food allergy | Adverse effect or risk | Sulphites on the label | Sulphites must be declared on US labels at 10 ppm or more. Preparation or compound: Sulphites in some dried fruit |
17 |
I. Biomarkers
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| HbA1c (average blood sugar over about 3 months) | Biological association | Low certainty | Measured in trials: no-change. A lab change is not the same as a health benefit. | 6 11 |
| Fasting blood glucose | Biological association | Mixed findings | Measured in trials: mixed. A lab change is not the same as a health benefit. | 11 6 |
| Glycemic index | Biological association | Low certainty | Measured in trials: low-to-medium. A lab change is not the same as a health benefit. | 1 2 |
| Bowel movements and stool frequency | Biological association | Low certainty | Measured in trials: increased. A lab change is not the same as a health benefit. | 8 10 |
| Stool ammonia | Biological association | Very low certainty | Measured in trials: lowered. A lab change is not the same as a health benefit. | 8 |
| Blood fats (lipids) | Biological association | Low certainty | Measured in trials: no-change. A lab change is not the same as a health benefit. | 6 |
| Blood pressure | Biological association | Low certainty | Measured in trials: no-change. A lab change is not the same as a health benefit. | 6 |
| C-reactive protein (CRP) | Biological association | Low certainty | Measured in trials: no-change. A lab change is not the same as a health benefit. | 6 |
| Length of the active phase of labour | Biological association | Very low certainty | Measured in trials: shorter. A lab change is not the same as a health benefit. | 3 16 |
| Bishop score (cervix readiness) | Biological association | Very low certainty | Measured in trials: increased. A lab change is not the same as a health benefit. | 3 |
| Breast milk quantity | Biological association | Very low certainty | Measured in trials: increased. A lab change is not the same as a health benefit. | 12 |
K. Biological pathways
L. Active compounds
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Sugars (mainly natural sugars) | Biological association | Human | The reason dates are sweet and energy-dense. Preparation or compound: Fruit flesh |
22 23 |
| Dietary fibre | Biological association | Human | The trial authors link the bowel effect to fibre and plant compounds; this was not tested directly. Preparation or compound: Fruit flesh |
22 23 8 |
| Polyphenols | Biological association | In vitro | Described as rich in dates. Antioxidant effects are mainly lab findings. Preparation or compound: Fruit |
8 5 |
| Potassium | Biological association | Human | Essential mineral; relevant for people with kidney disease (MedlinePlus). Preparation or compound: Fruit flesh |
22 23 20 |
Each connection is stored with the ingredient, the connected record, the kind of connection, the evidence status, the supporting studies, the preparation or compound involved, and a review date (last reviewed October 25, 2026).
The evidence
The research centre for Dates. Every record here was checked against PubMed or the publisher's page; we never list a study we have not verified.
Evidence by outcome
Bars show how many studies we found for each outcome, not how well it works. People are added up across trials only (reviews are not added, to avoid double counting).
How we rate evidence
High certainty
Several well-run trials or reviews agree; further research is unlikely to change the picture much.
Moderate certainty
Good trials point the same way, but some doubt remains.
Low certainty
Small, short or inconsistent trials. The finding could change with better research.
Very low certainty
Very little or very weak human data. Treat as a possibility only.
Mixed findings
Trials or reviews disagree with each other.
Not enough evidence
Not enough human research to say either way.
Evidence against
Good research found no benefit, or found harm.
We take the reviewers' own risk-of-bias and GRADE statements where they exist, and otherwise judge from study size, design, consistency, directness and whether a product matches what is sold. Many publications do not make evidence high. Method note: We started from our existing dates summary, re-checked nutrition at USDA FoodData Central, and read PubMed abstracts and regulator pages. Only abstracts were read for studies. Items we could not verify are flagged in the research gaps.
Study library: every study we checked 23
| Study | Design | People | Product, dose, length | Result |
|---|---|---|---|---|
| Alkaabi 2011 Glycemic indices of five varieties of dates in healthy and diabetic subjects. Nutr J · PMID 21619670 · DOI |
Controlled trial |
23 13 healthy adults and 10 adults with type 2 diabetes (controlled by lifestyle and/or metformin), United Arab Emirates |
Whole dates of five varieties (Fara'd, Lulu, Bo ma'an, Dabbas, Khalas), fully ripe (Tamer stage) Fruit flesh Amount with 50 g available carbohydrate per test (trial detail, not advice) Single test days · vs 50 g glucose on three days |
Mean glycemic index in healthy people ranged 46.3 to 55.1 across the five varieties; in people with diabetes 43.8 to 53.0. No significant difference between groups or varieties. GI about 44 to 55 (low) (SEM 3.6 to 8.6) Methods, limits and fundingOutcomes: Glycemic index and blood glucose response over 2 to 3 hours Limitations: Small, single-meal tests; glucose response is not long-term control. Registered NCT01307904. Funding and conflicts: Funding not stated in the abstract. Read: abstract |
| Alzahrani 2023 Influence of Date Ripeness on Glycemic Index, Glycemic Load, and Glycemic Response in Various Saudi Arabian Date Varieties. Cureus · PMID 38074068 · DOI |
Other |
13 13 healthy adults in Jeddah, Saudi Arabia |
Khalas and Barhi dates at three ripeness stages (Khalal, Rutab, Tamer) Fruit flesh Amount with 50 g available carbohydrate per test (trial detail, not advice) Single test days · vs 50 g glucose |
Mean glycemic index across stages was 60.57 (SD 25.93), range of means 53 to 71. No significant GI difference between stages (p = 0.48), but glycemic load differed between stages (p = 0.001). Mean GI 60.6; stage affects load (SD 25.93) Methods, limits and fundingOutcomes: Glycemic index, glycemic load, glucose response Limitations: Only 13 healthy people, single meals, wide spread. The abstract is internally unclear about which stage had which value, so only the overall figures are used. Funding and conflicts: No competing interests declared. Read: abstract |
| Bagherzadeh Karimi 2020 Effects of date fruit (Phoenix dactylifera L.) on labor and delivery outcomes: a systematic review and meta-analysis. BMC Pregnancy Childbirth · PMID 32290818 · DOI |
Meta-analysis |
8 randomised trials in late pregnancy or labour (three trials with 380 participants for active phase) | Date fruit Fruit Varied; not stated in abstract Late pregnancy or labour · vs Routine care |
Dates shortened the active phase of labour (MD -109.3; 95% CI -196.32 to -22.29; I2 89%) and raised the Bishop score (MD 2.45; 95% CI 1.87 to 3.04; two trials, 320 participants). No effect on first, second or third stage length or on caesarean rate. Active phase MD -109.3; Bishop score +2.45 (-196.32 to -22.29; 1.87 to 3.04) Methods, limits and fundingOutcomes: Duration of labour stages, Bishop (cervix readiness) score, caesarean rate Limitations: The authors call study quality low to moderate and say more studies are needed. Heterogeneity was 89% for the active phase. Funding and conflicts: Authors declare no competing interests. Read: abstract |
| Bagherzadeh Karimi 2020 Clinical effects of date palm (Phoenix dactylifera L.): A systematic review on clinical trials. Complement Ther Med · PMID 32507440 · DOI |
Systematic review |
26 clinical trials of different date palm parts (obstetrics, gynecology, oncology, dermatology, hematology, gastroenterology, endocrinology, metabolism, infertility) | Different parts of the date palm (fruit and others) Mixed Varied Varied · vs Varied |
Only 38% of the trials were randomised; 80% had performance and detection bias and about 50% selection bias. The authors conclude there is not enough clinical evidence to support effects described in other reviews and traditional medical systems. Not pooled (n/a) Methods, limits and fundingOutcomes: Clinical effects across body systems Limitations: Mixes fruit, pollen and other parts; not specific to eating the fruit. Funding and conflicts: Not stated in the abstract. Read: abstract |
| Barakat 2026 The Desert Duo: A Narrative Review on How Camel Milk and Date Fruits Combat Oxidative Stress and Enhance Metabolic Health. Antioxidants (Basel) · PMID 42650209 · DOI |
Narrative review |
Clinical, experimental and review studies from 2008 to 2026 on camel milk and date fruits | Date fruit (and camel milk) Fruit Varied Varied · vs Varied |
The authors say date consumption generally does not impair glycemic regulation and may improve lipid and oxidative stress markers in selected settings. Preclinical work supports antioxidant and anti-inflammatory mechanisms. The evidence is heterogeneous in design, size, form, amount, length, cultivar and participants. Not pooled (n/a) Methods, limits and fundingOutcomes: Oxidative stress and cardiometabolic outcomes Limitations: Narrative review, not systematic; includes camel milk; preclinical findings are lab or animal only. Funding and conflicts: No conflicts declared. Read: abstract |
| Butler 2022 Effect of Date Fruit Consumption on the Glycemic Control of Patients with Type 2 Diabetes: A Randomized Clinical Trial. Nutrients · PMID 36079749 · DOI |
Controlled trial |
79 79 adults with type 2 diabetes in Bahrain randomised; 61 finished |
Whole date fruit Dried fruit flesh 60 g a day split into two snacks (trial detail, not advice) 12 weeks · vs 60 g raisins a day of equivalent glycemic index |
No difference between or within groups for HbA1c, fasting glucose, insulin resistance, lipids, blood pressure or CRP (all p > 0.05). The authors say neither dates nor raisins harmed blood sugar control over 12 weeks. No difference (p > 0.05) (Not given in abstract) Methods, limits and fundingOutcomes: HbA1c and fasting glucose (primary); lipids, CRP, blood pressure, insulin resistance (secondary) Limitations: Comparator was raisins, not no-fruit. 18 of 79 did not finish. One trial, 12 weeks, one region. Funding and conflicts: Authors declare no conflict of interest. Read: abstract |
| Chettouh 2026 Pesticide residues in date fruits (Phoenix dactylifera L.): a systematic review. J Environ Sci Health B · PMID 42865094 · DOI |
Systematic review food samples |
597 7 original studies with 597 date samples, mainly from the Middle East, North Africa and Pakistan region |
Date fruit samples Fruit · vs Codex Alimentarius and EFSA maximum residue levels |
Organophosphates, carbamates and fungicides were found. Most samples met Codex and EFSA standards, but some had residues well above the maximum levels. Most within limits; some above (n/a) Methods, limits and fundingOutcomes: Pesticide residue levels against safety limits Limitations: Only 7 studies; mainly one region; the abstract gives no percentage of samples over the limit. Funding and conflicts: Not stated in the abstract (published online October 2026). Read: abstract |
| Eid 2015 Impact of palm date consumption on microbiota growth and large intestinal health: a randomised, controlled, cross-over, human intervention study. Br J Nutr · PMID 26428278 · DOI |
Controlled trial |
22 22 healthy adults, University of Reading, UK |
Whole palm dates Fruit Seven dates (about 50 g) a day (trial detail, not advice) 21 days per arm, 14-day washout, crossover · vs Maltodextrin-dextrose 37.1 g (control) |
No significant change in the bacterial groups or short-chain fatty acids. Bowel movements and stool frequency rose (P < 0.01; n 21) and stool ammonia fell (P < 0.05) after dates compared with baseline. Genotoxicity of stool water fell compared with the control (P < 0.01). Bowel movements up, ammonia down, no microbiota change (Not given in abstract) Methods, limits and fundingOutcomes: Gut bacteria groups, short-chain fatty acids, stool ammonia, stool-water genotoxicity, bowel movements Limitations: Only 22 healthy people; bowel and ammonia results are against baseline, not the control. Genotoxicity is a lab test on stool water, not a disease outcome. The authors' statement about colon cancer risk is a hypothesis. Funding and conflicts: Funding not stated in the abstract. Read: abstract |
| Huertas 2011 Clinical profile of a Mediterranean population sensitised to date palm pollen (Phoenix dactylifera). A retrospective study. Allergol Immunopathol (Madr) · PMID 21354689 · DOI |
Retrospective cohort |
96 48 people sensitised to date palm pollen and 48 pollen-allergic controls, Spain |
Date palm POLLEN (airborne), not the fruit Pollen · vs Pollen-allergic people without date-palm sensitisation |
People sensitised to date palm pollen had more asthma, more sensitisation to foods and more polysensitisation than controls (p < 0.05). Pho d 2 was the most recognised pollen allergen (83.3%). More food sensitisation (food types not stated) (n/a) Methods, limits and fundingOutcomes: Asthma, sensitisation to foods and other allergens Limitations: This is the pollen, not the fruit. It does not show that eating dates causes allergy. Funding and conflicts: Not stated in the abstract. Read: abstract |
| Huo 2022 Effect of fruit intake on functional constipation: A systematic review and meta-analysis of randomized and crossover studies. Front Nutr · PMID 36276840 · DOI |
Meta-analysis |
11 randomised or crossover studies of fruit in functional constipation | Various fruits (kiwifruit, palm date, orange juice, fig paste and others) Fruit Varied Varied · vs Varied (including palm date and orange juice) |
Four trials: kiwifruit raised stool frequency more than palm date or orange juice (MD 0.26, 95% CI 0.22 to 0.30). Overall the authors say fruit may have potential symptom relief in functional constipation and call for larger studies. Kiwifruit better than palm date or orange juice (MD 0.26) (0.22 to 0.30) Methods, limits and fundingOutcomes: Stool frequency, Bristol stool scale, gut bacteria Limitations: Palm date was a comparator in the kiwifruit trials, not the studied fruit; the abstract gives no date-only result. Funding and conflicts: Authors declare no commercial or financial relationships. Read: abstract |
| Mirghani HO. 2021 Dates fruits effects on blood glucose among patients with diabetes mellitus: A review and meta-analysis. Pak J Med Sci · PMID 34290813 · DOI |
Meta-analysis |
10 cohorts from five full texts, people with diabetes | Date fruit Fruit Varied; not stated in abstract Varied · vs Varied |
Fasting glucose fell (-24.79; 95% CI -34.75 to -14.83; I2 79%). Postprandial glucose: -28.19, 95% CI -60.66 to 4.29, I2 92%, so not clearly lower. HbA1c effect neutral (-0.20; 95% CI -0.46 to 0.06; P = 0.13). FPG -24.79; PPPG -28.19 (CI crosses zero); HbA1c -0.20 (not significant) (FPG -34.75 to -14.83; PPPG -60.66 to 4.29; HbA1c -0.46 to 0.06) Methods, limits and fundingOutcomes: Fasting plasma glucose, postprandial plasma glucose, HbA1c Limitations: Only five full texts; heterogeneity 79% to 92%; the abstract calls the measure an odds ratio, which is unusual for glucose differences. Findings are uneven. Funding and conflicts: Author reports no conflict of interest. Read: abstract |
| Modepeng 2021 The Effects of Date Fruit Consumption on Breast Milk Quantity and Nutritional Status of Infants. Breastfeed Med · PMID 34252286 · DOI |
Controlled trial |
48 48 breastfeeding mother and infant pairs (infants aged 1 to 3 months), Bangkok, Thailand |
Date fruit Fruit 10 dates a day (trial detail, not advice) 4 weeks · vs Usual diet without dates |
Breast milk quantity rose 11% by week 2 and 23% by week 4 from baseline with dates, and was higher than in the control group (p < 0.05). No difference in infant nutritional status. +11% (2 weeks), +23% (4 weeks) (Not given in abstract) Methods, limits and fundingOutcomes: Breast milk quantity by electric pump; infant weight-for-age Limitations: Small, not blinded (no date-free substitute); pump volume over two days is a rough measure. Funding and conflicts: Not stated in the abstract. Read: abstract |
| Nasiri 2019 Effects of consuming date fruits (Phoenix dactylifera Linn) on gestation, labor, and delivery: An updated systematic review and meta-analysis of clinical trials. Complement Ther Med · PMID 31331586 · DOI |
Meta-analysis |
11 studies in the review, 8 in the meta-analysis | Date fruit Fruit Varied Late pregnancy or labour · vs Control groups |
Dates reduced gestation length (-0.30; 95% CI -0.45 to -0.15), raised cervical dilation on admission (0.94; 95% CI 0.88 to 1.00) and shortened first-stage labour (-50.09; 95% CI -72.25 to -27.93). Second stage was shorter in the fixed-effects model but not in the random-effects model (P = 0.193). Shorter gestation and first stage (-0.45 to -0.15; -72.25 to -27.93) Methods, limits and fundingOutcomes: Gestation length, cervical dilation on admission, stage 1 and 2 labour duration Limitations: Pooled effect sizes are not in simple units in the abstract; trial quality was scored on the Jadad scale and not reported in the abstract. Funding and conflicts: Not stated in the abstract. Read: abstract |
| Niknami 2023 The effect of date fruit consumption on early postpartum hemorrhage: a randomized clinical trial. BMC Womens Health · PMID 37612639 · DOI |
Controlled trial |
98 98 women after normal vaginal delivery, Rasht, Iran |
Date fruit Fruit 100 g given two hours after delivery (trial detail, not advice) First 24 hours after birth · vs No dates |
Median bleeding score 35.0 with dates and 39.0 without; Hodges-Lehmann difference 9.0 units lower with dates (95% CI 2.00 to 18.0; P = 0.009). 9.0 units lower (2.00 to 18.0) Methods, limits and fundingOutcomes: Bleeding in the first 24 hours (Pictorial Blood Loss Assessment Chart) Limitations: One hospital, 98 women, a pictorial chart is a rough measure. Registered IRCT20210607051505N2. Funding and conflicts: Authors declare no competing interests. Read: abstract |
| Raymond 2025 Detection of Foodborne Viruses in Dates Using ISO 15216 Methodology. Viruses · PMID 40006929 · DOI |
Other food samples |
Laboratory method study on whole Medjool dates and several date varieties, Canadian food agencies | Date fruit samples Fruit |
The authors state that several hepatitis A outbreaks involving hundreds of people have been linked to dates. Using their method they detected norovirus (types GI and GII) in four naturally contaminated date varieties. Norovirus found in four varieties (n/a) Methods, limits and fundingOutcomes: Detection of hepatitis A virus and norovirus in dates Limitations: A lab method paper, not a measure of how often dates are contaminated; the abstract gives no outbreak counts. Funding and conflicts: Authors declare no conflicts. Read: abstract |
| Salajegheh 2024 Is oral consumption of dates (Phoenix dactylifera L. fruit) in the peripartum period effective and safe integrative care to facilitate childbirth and improve perinatal outcomes: a comprehensive revised systematic review and dose-response meta-analysis. BMC Pregnancy Childbirth · PMID 38166785 · DOI |
Meta-analysis |
48 studies (55 publications) of dates in late pregnancy, labour or after birth | Dates eaten by mouth Fruit Varied Third trimester, labour or postpartum · vs Standard care |
Pooled analyses reported shorter gestation and labour (except second stage), less induction, higher Bishop score, more breast milk, less postpartum bleeding and higher maternal hemoglobin. The authors rate overall evidence quality as unacceptable, risk of bias high in most studies, and safety recorded in only four trials. Several favourable pooled results; quality unacceptable (Not given in abstract) Methods, limits and fundingOutcomes: Gestation and labour length, induction, delivery type, breast milk, bleeding, hemoglobin, safety Limitations: Authors' own rating: unacceptable quality, high risk of bias; data insufficient for fetal, newborn and infant outcomes. Funding and conflicts: Authors declare no competing interests. Read: abstract |
| s-fda-food-allergies FDA: Food Allergies · Source |
Regulator n/a |
Methods, limits and fundingRead: full-text | ||
| s-fda-produce FDA: Selecting and Serving Produce Safely · Source |
Regulator n/a |
Methods, limits and fundingRead: full-text | ||
| s-gbif-phoenix-dactylifera GBIF species match: Phoenix dactylifera L. · Source |
Reference database n/a |
Methods, limits and fundingRead: full-text | ||
| s-medlineplus-potassium MedlinePlus: Potassium · Source |
Health agency n/a |
Methods, limits and fundingRead: full-text | ||
| s-nhs-food-allergy NHS: Food allergy · Source |
Health agency n/a |
Methods, limits and fundingRead: full-text | ||
| s-usda-fdc-168191 USDA FoodData Central: Dates, medjool (SR Legacy, FDC 168191) · Source |
Reference database n/a |
Methods, limits and fundingRead: full-text | ||
| s-usda-fdc-171726 USDA FoodData Central: Dates, deglet noor (SR Legacy, FDC 171726) · Source |
Reference database n/a |
Methods, limits and fundingRead: full-text |
What we do not know yet
- No trial of dates in people with chronic constipation was read; the only date-eating bowel trial was in healthy adults.
- The blood sugar trial lasted 12 weeks in one region; the pooled review was small and uneven.
- Labour and breast milk trials were small, and the 2024 reviewers rate overall quality as unacceptable.
- No source read says how common date allergy is, or how often dried dates carry added sulphites.
- Gas, bloating, mould toxins, heavy metals, choking risk and tooth effects were not researched.
How new research is added
New studies are found by a saved PubMed search and placed in a review queue before the page changes.
Lab markers
What changed in blood or saliva tests during trials. A changed number is not the same as feeling or being healthier, and we give no "normal ranges".
Metabolic 2
HbA1c (average blood sugar over about 3 months)
No clear change in trials
A blood test that shows average blood sugar over the past two to three months.
Low certaintyResults and what it means
Why it was measured
It is the standard long-term marker of diabetes control.
Statistical vs. clinical meaning
Two sources agree there was no clear change. Dates neither helped nor harmed HbA1c in the trial.
Safety implication
None specific.
Fasting blood glucose
Mixed results in trials
Blood sugar after not eating overnight.
Mixed findingsResults and what it means
Why it was measured
A basic check of blood sugar control.
Statistical vs. clinical meaning
The pooled review and the randomised trial disagree. The review is small and very uneven.
Safety implication
None specific.
Other 9
Glycemic index
Low-to-medium in trials
How much a food raises blood sugar compared with the same carbohydrate as pure glucose.
Low certaintyResults and what it means
Why it was measured
Shows how fast a food's sugar reaches the blood.
Statistical vs. clinical meaning
Values differ by variety and ripeness. A single-meal measure only.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 1 | Mean GI 46.3 to 55.1 across five varieties in healthy adults; 43.8 to 53.0 in adults with type 2 diabetes | 13 healthy adults and 10 adults with type 2 diabetes | Whole dates, 50 g carbohydrate portions |
| 2 | Mean GI 60.57 (SD 25.93); no significant GI difference between ripeness stages (p = 0.48) but glycemic load differed (p = 0.001) | 13 healthy adults | Khalas and Barhi dates at three ripeness stages |
Bowel movements and stool frequency
Increased in trials
How often a person passes stool.
Low certaintyResults and what it means
Why it was measured
A basic measure of bowel regularity.
Statistical vs. clinical meaning
Dates raised frequency in healthy adults; for constipation another fruit did better in the comparisons.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 8 | Increased bowel movements and stool frequency (P < 0.01; n 21) after dates, relative to baseline | 22 healthy adults | About 7 dates (50 g) a day for 21 days |
| 10 | Kiwifruit raised stool frequency more than palm date or orange juice (MD 0.26; 95% CI 0.22 to 0.30) | Functional constipation, fruit trials | Kiwifruit versus palm date or orange juice |
Stool ammonia
Lowered in trials
Ammonia in stool, a by-product of gut bacteria breaking down protein.
Very low certaintyResults and what it means
Why it was measured
The authors used it as a marker of colon health.
Statistical vs. clinical meaning
A lab marker, not a disease outcome.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 8 | Significant reduction (P < 0.05; n 21) relative to baseline | 22 healthy adults | About 7 dates (50 g) a day for 21 days |
Blood fats (lipids)
No clear change in trials
Cholesterol and other fats in the blood.
Low certaintyResults and what it means
Blood pressure
No clear change in trials
Pressure of blood in the arteries.
Low certaintyResults and what it means
C-reactive protein (CRP)
No clear change in trials
A blood marker of inflammation.
Low certaintyLength of the active phase of labour
Shorter in trials
How long the faster, more intense part of labour lasts.
Very low certaintyResults and what it means
Why it was measured
A shorter active phase is one reported labour outcome.
Statistical vs. clinical meaning
High heterogeneity and low-to-moderate quality studies. No change in caesarean rate.
Safety implication
Safety recorded in only four trials (2024 review).
| Study | Result | People | Product |
|---|---|---|---|
| 3 | MD -109.3 (95% CI -196.32 to -22.29; I2 89%; three trials, 380 participants) | Women in late pregnancy or labour | Date fruit versus routine care |
Bishop score (cervix readiness)
Increased in trials
A score a midwife or doctor gives for how ready the cervix is for labour.
Very low certaintyResults and what it means
Why it was measured
A higher score means the cervix is more ready for labour.
Statistical vs. clinical meaning
Two trials only; reviewers call quality low to moderate.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 3 | MD 2.45 (95% CI 1.87 to 3.04; I2 0%; two trials, 320 participants) | Women in late pregnancy | Date fruit versus routine care |
Breast milk quantity
Increased in trials
The amount of milk pumped over two days.
Very low certaintyResults and what it means
Why it was measured
Used to see whether a food changes milk supply.
Statistical vs. clinical meaning
One small trial; infant weight for age did not differ.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 12 | +11% at week 2 and +23% at week 4 from baseline, higher than control (p < 0.05) | 48 breastfeeding mothers | 10 dates a day for 4 weeks |
Safety
What studies and official sources say about side effects, medicines and who should check first. Each point shows what kind of evidence it comes from.
Main points to know 6
- Dates are rich in potassium: ask about this if you have kidney disease or take medicines that raise potassium. USDA lists 656 to 696 mg of potassium per 100 g of dates. MedlinePlus says that with chronic kidney disease the kidneys may not remove extra potassium from the blood, that some medicines can also raise potassium, and that some people need a special low-potassium diet. Ask a kidney clinician, doctor or pharmacist before eating dates often. Authoritative guidance 20 22 23
- High in sugar and energy. Dried dates have about 63 to 66 g of sugar and 277 to 282 kcal per 100 g (USDA). In a 12-week trial of 60 g a day in people with type 2 diabetes, blood sugar control did not get worse, but this is one trial. People on diabetes medicines should follow their own care plan. Controlled trial 22 23 6
- Some dried fruit has sulphites added: check the label if you are sensitive. The FDA says sulphites must be declared on US food labels at 10 parts per million or more, because of reactions such as asthma in sensitive people. We found no source that says how often dates are treated with sulphites, so check the pack. Authoritative guidance 17
- Dates have been linked to hepatitis A outbreaks and can carry norovirus. A 2025 laboratory paper from Canadian food agencies states that several hepatitis A outbreaks involving hundreds of people were associated with dates, and found norovirus in four naturally contaminated date varieties. This does not show how common contamination is. Other 15
- Pesticide residues: most samples met limits, some did not. A 2026 systematic review of 597 date samples found residues of several pesticide classes. Most samples met Codex and EFSA limits, but some were well above them. Systematic review 7
- Pregnancy: studies exist, but safety data are thin. A 2024 review reported that safety was recorded in only four trials and rated overall evidence quality as unacceptable. Ask your midwife or doctor before changing your diet to try to influence labour. Systematic review 16
Side effects 3
| Effect | How often | Severity and recovery | Evidence |
|---|---|---|---|
| Blood sugar rise from the sugar content In the 12-week trial in type 2 diabetes there was no worsening of HbA1c or fasting glucose. In single-meal tests the glycemic index was in the low-to-medium range. | Not established | Depends on the person Not stated | Controlled trial 6 1 |
| Raised blood potassium in people whose kidneys cannot clear it, or who take medicines that raise potassium MedlinePlus describes the general risk. No case with dates was found in the sources read. | Not established | Can be serious in kidney disease Not stated | Authoritative guidance 20 |
| Reactions to sulphites in sensitive people (for example asthma) Applies only to dried fruit that has sulphites added; not shown for dates specifically. | Not established | Varies Not stated | Authoritative guidance 17 |
Liver
No liver injury from eating dates was found in the sources read. LiverTox was not checked.
This is a safety connection. It is not evidence that Dates supports liver health.
Medicines and supplements 3
| With | Why it matters | Importance | Evidence | What to do |
|---|---|---|---|---|
| Medicines that raise blood potassium prescription | MedlinePlus says some medicines can raise potassium. Dates are potassium-rich (656 to 696 mg per 100 g by USDA). | The page does not name the medicines or give a limit for dates. | Authoritative guidance Low certainty 20 22 | If you take a medicine that can raise potassium, ask a pharmacist about eating dates often. |
| Diabetes medicines prescription | Dates add sugar to a meal. No interaction study was found. | The 12-week trial in type 2 diabetes did not show worse control, but its abstract does not report medicines. | None found Not enough evidence 6 | Ask your diabetes team how dates fit your plan. |
| Warfarin and other blood thinners prescription | No source read links dates to blood thinners. USDA lists 2.7 ug of vitamin K per 100 g. | Not studied. | None found Not enough evidence 22 | Ask a pharmacist if you take warfarin. |
Who should check first 5
| Situation | Advice | Evidence |
|---|---|---|
| Chronic kidney disease or a low-potassium diet | Ask a kidney clinician before eating dates often. | Authoritative guidance 20 |
| Sulphite sensitivity or asthma triggered by sulphites | Read the label of dried fruit and avoid products that list sulphites. | Authoritative guidance 17 |
| Known allergy to dates or to date palm pollen | Avoid the trigger and ask an allergist. Call emergency services for trouble breathing or swelling of the face or throat. | Other 21 9 |
| Pregnancy, labour or breastfeeding | Ask your midwife or doctor. Safety was recorded in only four trials in the 2024 review. | Systematic review 16 |
| Young children | Dates have a hard pit; choking risk and tooth effects were not researched in the sources read. Ask a paediatrician. | None found |
Overdose, product quality and regulators
Summary. No toxicity from dates as ordinary food was found in the sources read. The concerns are potassium, sugar, sulphites, contamination and rare allergy.
Animal. Not reviewed.
Human doses studied. Trials used about 50 g a day for three weeks, 60 g a day for 12 weeks, 10 dates a day for four weeks, and 100 g once after birth. These are trial details, not advice.
Overdose response. Not found.
Genotoxicity. Not researched, apart from the lab test on stool water in one trial.
Toxic or hazardous parts. Not identified in the sources read.
Pesticide residues and germs have been found in some dates. Mould toxins and heavy metals in dates were not researched here.
Pesticide residues. A 2026 systematic review of 597 samples found organophosphates, carbamates and fungicides. Most samples met Codex and EFSA limits, but some exceeded them. 7
Hepatitis A and norovirus. Several hepatitis A outbreaks were associated with dates, and norovirus was detected in four naturally contaminated varieties in a laboratory study. 15
Food safety handling. The FDA says to wash produce under running water and not to use soap, detergent or produce wash. The page does not discuss dried dates. 18
| Body | Action | Date |
|---|---|---|
| FDA (US Food and Drug Administration) (United States) | Sulphites must be declared on food labels at 10 ppm or more total sulphites source | |
| MedlinePlus (US National Library of Medicine) (United States) | Kidneys with chronic kidney disease may not remove extra potassium; some medicines raise potassium source | |
| NHS (UK) (United Kingdom) | Food allergy symptoms and when to call 999 source | |
| FDA (US Food and Drug Administration) (United States) | Produce safety guidance: wash under running water, no soap source |
When to get medical help
- Trouble breathing, a tight throat, or sudden swelling of the lips, mouth, face or tongue after eating dates or dried fruit (NHS: call 999)
- Wheezing or an asthma attack after eating dried fruit (possible sulphite reaction)
Stop using the product and contact a clinician or emergency service. In the US, Poison Control is 1-800-222-1222.
General information only, not medical advice. Ask a clinician or pharmacist before use, especially with medicines, in pregnancy or with a health condition. See the Natural Remedy Safety guide.
Frequently asked questions
What are dates good for?
Do dates help with constipation?
Are dates safe for people with diabetes?
Do dates raise blood sugar quickly?
Do dates make labour easier?
Do dates increase breast milk?
One small trial in 48 mothers found 23% more pumped milk after four weeks of eating dates daily. Babies' weight for age did not differ. The evidence is very low certainty.
Are dates high in potassium?
Do dates contain sulphites?
Some dried fruit has sulphites added. The FDA says sulphites must be declared on US labels at 10 ppm or more, because of reactions such as asthma in sensitive people. Check the pack.
Can I be allergic to dates?
Do dates lower cholesterol or blood pressure?
Are dates safe in pregnancy?
Studies of dates in late pregnancy exist, but a 2024 review found safety recorded in only four trials and rated overall quality as unacceptable. Ask your midwife or doctor.
Explore by health goal
Editorial transparency
- Written by
- AlternativeMed editorial team. Research compiled with AI assistance, then checked against the sources listed.
- Medical review
- None. This page has not been reviewed by a physician or pharmacist.
- First published
- 2026-10-25
- Last substantive update
- 2026-10-25
- How we research
- We started from our existing dates summary, re-checked nutrition at USDA FoodData Central, and read PubMed abstracts and regulator pages. Only abstracts were read for studies. Items we could not verify are flagged in the research gaps.
- How we rate evidence
- See "How we rate evidence" in the Evidence tab.
- Independence
- No product is promoted on this page. No affiliate links are shown.
Sources 23
Each source was opened and checked. Where we read only the abstract, it says so. The small numbers in the text point here.
- Alkaabi JM, Al-Dabbagh B, Ahmad S, Saadi HF, Gariballa S, Ghazali MA.. Glycemic indices of five varieties of dates in healthy and diabetic subjects.. Nutr J. 2011. PMID 21619670. DOI 10.1186/1475-2891-10-59. (abstract)
- Alzahrani AM, Alghamdi K, Bagasi A, Alrashed OA, Alqifari AF, Barakat H, Algeffari M.. Influence of Date Ripeness on Glycemic Index, Glycemic Load, and Glycemic Response in Various Saudi Arabian Date Varieties.. Cureus. 2023. PMID 38074068. DOI 10.7759/cureus.48433. (abstract)
- Bagherzadeh Karimi A, Elmi A, Mirghafourvand M, Baghervand Navid R.. Effects of date fruit (Phoenix dactylifera L.) on labor and delivery outcomes: a systematic review and meta-analysis.. BMC Pregnancy Childbirth. 2020. PMID 32290818. DOI 10.1186/s12884-020-02915-x. (abstract)
- Bagherzadeh Karimi A, Elmi A, Zargaran A, Mirghafourvand M, Fazljou SMB, Araj-Khodaei M, Baghervand Navid R.. Clinical effects of date palm (Phoenix dactylifera L.): A systematic review on clinical trials.. Complement Ther Med. 2020. PMID 32507440. DOI 10.1016/j.ctim.2020.102429. (abstract)
- Barakat H, Ghonimy M.. The Desert Duo: A Narrative Review on How Camel Milk and Date Fruits Combat Oxidative Stress and Enhance Metabolic Health.. Antioxidants (Basel). 2026. PMID 42650209. DOI 10.3390/antiox15080945. (abstract)
- Butler AE, Obaid J, Wasif P, Varghese JV, Abdulrahman R, Alromaihi D, Atkin SL, Alamuddin N.. Effect of Date Fruit Consumption on the Glycemic Control of Patients with Type 2 Diabetes: A Randomized Clinical Trial.. Nutrients. 2022. PMID 36079749. DOI 10.3390/nu14173491. (abstract)
- Chettouh Z, Zergui A, Kerdoun MA.. Pesticide residues in date fruits (Phoenix dactylifera L.): a systematic review.. J Environ Sci Health B. 2026. PMID 42865094. DOI 10.1080/03601234.2026.2745418. (abstract)
- Eid N, Osmanova H, Natchez C, Walton G, Costabile A, Gibson G, Rowland I, Spencer JP.. Impact of palm date consumption on microbiota growth and large intestinal health: a randomised, controlled, cross-over, human intervention study.. Br J Nutr. 2015. PMID 26428278. DOI 10.1017/S0007114515002780. (abstract)
- Huertas AJ, Lopez-Saez MP, Carnes J.. Clinical profile of a Mediterranean population sensitised to date palm pollen (Phoenix dactylifera). A retrospective study.. Allergol Immunopathol (Madr). 2011. PMID 21354689. DOI 10.1016/j.aller.2010.06.007. (abstract)
- Huo J, Wu L, Lv J, Cao H, Gao Q.. Effect of fruit intake on functional constipation: A systematic review and meta-analysis of randomized and crossover studies.. Front Nutr. 2022. PMID 36276840. DOI 10.3389/fnut.2022.1018502. (abstract)
- Mirghani HO.. Dates fruits effects on blood glucose among patients with diabetes mellitus: A review and meta-analysis.. Pak J Med Sci. 2021. PMID 34290813. DOI 10.12669/pjms.37.4.4112. (abstract)
- Modepeng T, Pavadhgul P, Bumrungpert A, Kitipichai W.. The Effects of Date Fruit Consumption on Breast Milk Quantity and Nutritional Status of Infants.. Breastfeed Med. 2021. PMID 34252286. DOI 10.1089/bfm.2021.0031. (abstract)
- Nasiri M, Gheibi Z, Miri A, Rahmani J, Asadi M, Sadeghi O, Maleki V, Khodadost M.. Effects of consuming date fruits (Phoenix dactylifera Linn) on gestation, labor, and delivery: An updated systematic review and meta-analysis of clinical trials.. Complement Ther Med. 2019. PMID 31331586. DOI 10.1016/j.ctim.2019.05.017. (abstract)
- Niknami M, Farash M, Rahnavardi M, Maroufizadeh S, Darkhaneh RF.. The effect of date fruit consumption on early postpartum hemorrhage: a randomized clinical trial.. BMC Womens Health. 2023. PMID 37612639. DOI 10.1186/s12905-023-02604-9. (abstract)
- Raymond P, Blain R, Nasheri N.. Detection of Foodborne Viruses in Dates Using ISO 15216 Methodology.. Viruses. 2025. PMID 40006929. DOI 10.3390/v17020174. (abstract)
- Salajegheh Z, Nasiri M, Imanipour M, Zamanifard M, Sadeghi O, Ghasemi Dehcheshmeh M, Asadi M.. Is oral consumption of dates (Phoenix dactylifera L. fruit) in the peripartum period effective and safe integrative care to facilitate childbirth and improve perinatal outcomes: a comprehensive revised systematic review and dose-response meta-analysis.. BMC Pregnancy Childbirth. 2024. PMID 38166785. DOI 10.1186/s12884-023-06196-y. (abstract)
- . FDA: Food Allergies. . . (full-text)
- . FDA: Selecting and Serving Produce Safely. . . (full-text)
- . GBIF species match: Phoenix dactylifera L.. . . (full-text)
- . MedlinePlus: Potassium. . . (full-text)
- . NHS: Food allergy. . . (full-text)
- . USDA FoodData Central: Dates, medjool (SR Legacy, FDC 168191). . . (full-text)
- . USDA FoodData Central: Dates, deglet noor (SR Legacy, FDC 171726). . . (full-text)
Where to buy
Check the label first. Whatever you buy, look for these:
- Unsweetened with no added sugar, if you want the fruit alone
- Sulfur dioxide (sulfites) listed on the label: some people react
- A best-by date and a resealable bag
- Dried fruit is high in sugar and calories, so watch portions
Talk to a pharmacist or doctor before you start any supplement, especially if you take medicines. See the Safety tab for interactions.
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