Dried Dates: Uses, Benefits, Side Effects & More!

Introduction

Dates have been cultivated for about 6,000 years and are among the oldest known crops, valued for their dietary, commercial, and health significance. Dates, scientifically called Phoenix dactylifera L, are valued not only for their cultural importance but also for their role in the environment. They grow best in hot, dry regions, with large-scale cultivation in Iran, South-West Asia, Saudi Arabia, North Africa, and Egypt^1,5. The demand for dates peaks during the Islamic month of fasting, as they are traditionally eaten to break the fast. They are mostly consumed in their dried form, and their intake tends to reduce once the fasting month ends⁵.

Dates are traditionally dried in the sun, which takes about 7 to 10 days⁵. Dates are rich in nutrients like vitamins and minerals and can support good health^1,2. The following information provides a detailed overview of the properties and potential benefits of dates.

Nutritional Value of Dried Dates

The energy present in 100g of dates is 277 kcal. The nutrients in dates include⁶:

• Carbohydrates: 75 g
• Protein: 1.81 g
• Fats: 0.15 g
• Sugars: 66.5 g
• Fibre: 6.7 g
• Calcium: 64 mg
• Magnesium: 54 mg
• Sodium: 1 mg 
• Zinc: 0.44 mg
• Phosphorous: 62 mg
• Iron: 0.9 mg 
• Copper: 0.362 mg
• Manganese: 54 mg

Dates also contain the following vitamins:

• Thiamin (vitamin B1)
• Riboflavin (vitamin B2)
• Niacin (vitamin B3)
• Pantothenic acid (vitamin B5)
• Pyridoxine (vitamin B6)
• Folate
• Ascorbic acid (vitamin C)

Properties of Dried Dates

Dates are believed to possess several medicinal properties, such as:

• Anti-microbial: May help fight against different microorganisms.
• Anti-diabetic: When consumed in moderation, they may support healthy blood sugar levels.
• Anti-tumour: May have compounds with potential anti-tumour activity.
• Anti-inflammatory: May help reduce inflammation.
• Nephroprotective: May support kidney health.
• Antioxidant: May help protect the body from harmful free radicals.
• Hepatoprotective: May contribute to liver health¹.

For pregnant women who are in the later stages of their pregnancies, I suggest consuming dried dates under a doctor’s supervision as they may have several advantages. Their high fibre content may aid with gastrointestinal issues like constipation and others that pregnant women frequently face. Additionally, dried dates have long been regarded as one of the best methods for bringing on labour naturally. According to little research, consuming dates in a variety of ways may reduce the need for medical inductions.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Potential Uses of Dried Dates for Overall Health

Foods that offer health benefits beyond basic nutrition are called functional foods. Dates may be considered functional foods because of the beneficial compounds they contain, which could support overall health⁵. They can also be used in the following health conditions. 

1. Diabetes

 Several studies have shown that dried dates might have the potential to lower diabetes and its complications. Dates may help in reducing glucose levels or increasing the production of insulin^1,7. This potential activity of dried dates might also be due to their flavonoid content and other bioactive compounds⁸. Dates may act as a free radical neutraliser, thus helping against the oxidative damage caused by diabetes⁷. However, their exact mechanism of action is not yet known. Moreover, conditions like diabetes are serious and must be properly diagnosed and treated by a qualified doctor, therefore, ensure that you visit a doctor for planning your treatment.  

2. Inflammation

Research suggests that dates may help reduce inflammation by suppressing certain enzymes (COX-1 and COX-2) involved in the inflammatory process⁹. Some studies have also noted their possible role in reducing foot swelling¹⁰. However, more evidence is needed to confirm these effects.

3. Infection

Dates may have antimicrobial properties, showing potential activity against bacteria such as Klebsiella pneumoniae and Escherichia coli. They might also help reduce some of the side effects caused by methylprednisolone (a steroid)¹⁰. However, more research is needed to confirm these benefits. Always consult a doctor for any infection and avoid self-medication.

4. Oxidative Stress

Dried dates may serve as a natural source of phytochemicals, particularly polyphenols and carotenoids, which are known for their strong antioxidant properties¹⁰. These antioxidants may help neutralise free radicals and reduce oxidative stress, which is linked to the development of various conditions such as diabetes and cancer^7,10. However, further research is needed to confirm the antioxidant potential of dates. 

5. Tumours

Several studies have suggested that dried dates might have potential anti-tumour activity, although the exact mechanism is still unclear. The studies also suggested that this effect could be linked to the antioxidant compounds in dates. One animal study indicated that glucans, a compound found in dates, might contribute to their anti-tumour properties^1,10. However, more research is needed to validate these findings. It is important to note that cancer is a serious condition that must be diagnosed and treated only by a qualified doctor. 

6. Kidney Conditions

Some studies suggest that dates may help reduce high levels of creatinine and urea in the blood⁶, which can be signs of poor kidney function. This means dates might help protect the kidneys.

Although some studies indicate the possible benefits of dried dates for different health conditions, the evidence is limited, and more research is needed to understand their actual benefits for human health

In my experience, iron content is high in dried dates. Iron deficiency is a prevalent finding, and many individuals who don’t get enough iron in their diet frequently feel tired. Dried dates include carbs and a high iron content that together may provide you with a much-needed energy boost.

Dr. Rajeev Singh, BAMS

How to Use Dried Dates?

Dried dates can be eaten as they are. They are easily available in the market and can be used to prepare desserts, cakes, ice creams, milkshakes, and more. They are generally safe to eat in moderate amounts.

You must consult a qualified doctor/ dietician before consuming dates in large quantities. Do not discontinue or replace an ongoing treatment of modern medicine with natural remedies like dates without consulting a qualified doctor.

Dates may cause an allergic response in certain people. Additionally, some people may get allergic reactions due to the sulphites in dried dates. Skin rashes are among the many symptoms that might differ from person to person. After consuming them, some people may have eye sensitivity, itchy, watery, red eyes, and a runny nose. I suggest there should be moderate consumption of dried dates. In case of any allergic response, one should immediately report to the physician.

Dr. Smita Barode, B.A.M.S, M.S.

Side Effects of Dried Dates

Dried dates, when consumed in moderation, usually do not cause any side effects. However, if you notice any unusual symptoms after eating dates, you should consult a doctor immediately. It is always advisable to check with your doctor to confirm whether dates are safe for you.

Precautions to Take with Dried Dates

It is best to consult a doctor before including dates in your diet, especially if you are pregnant¹¹, breastfeeding, or living with any health condition. Currently, there is limited information on how dates may affect infants and children, so medical advice is important before giving them dates.

Dried dates contain a lot of sugar, especially when compared to the vitamins and minerals they offer. All types of dates have this property, but drying the dates may raise the sugar level even more. If your blood sugar is an issue, I suggest you stick to eating fresh dates in moderation since, according to studies, they have little effect on glucose levels.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

Interactions with Other Drugs

Dried dates may interact with certain medicines. If you are undergoing treatment or taking any medications, it is important to consult your doctor before adding dates to your diet. 

Did you know 110 calories are included in only two dried dates? They may be therefore a fantastic alternative for a high-energy trail mix, but less recommended for weight loss. In my perspective, try other dried fruits that are high in nutrients but have fewer calories than dried dates if you want to lose weight.

Dr. Ashok Pal, BAMS

Also Read: Peanuts: Uses, Benefits, Side Effects By Dr. Rajeev Singh

Conclusion

Dried dates are a healthy food that provide important vitamins, minerals, fibre, and other nutrients. They may help support overall well-being, though their effects on specific health conditions are not fully proven. Including dates as part of a balanced diet can be a simple and tasty way to boost your nutrient intake. Consume them in moderation and consult a doctor if you have any health concerns.

Frequently Asked Questions (FAQs)

References

1. El-Far AH, Ragab RF, Mousa SA. Date Palm Bioactive Compounds: Nutraceuticals, Functional Nutrients, and Pharmaceuticals. In: The Date Palm Genome. Vol. 2. 2021. p. 27–50. (Chapter 2). doi:10.1007/978-3-030-73750-4_2.Available from: https://www.researchgate.net/publication/352359968_Date_Palm_Bioactive_Compounds_Nutraceuticals_Functional_Nutrients_and_Pharmaceuticals

2. Al-Shahib W, Marshall RJ. The fruit of the date palm: its possible use as the best food for the future? Int J Food Sci Nutr [Internet]. 2003 Jul;54(4):247–59. Available from: https://pubmed.ncbi.nlm.nih.gov/12850886/

3. Sejpal MA, Shi L, Xie R, Ghafoor K, Ahmadi F, Suleria HAR. Date palm fruit (Phoenix dactylifera L.): structure, ripening, nutrition, and applications. Discover Chemistry. 2025. doi:10.1007/s44371-025-00248-2.Available from: https://link.springer.com/article/10.1007/s44371-025-00248-2?fromPaywallRec=true

4. Wakil W, Faleiro JR, Miller TA, Bedford GO, Krueger RR. Date palm production and pest management challenges. In: Wakil W, Faleiro JR, editors. Sustainable pest management in date palm: current status and emerging challenges. Cham, Switzerland: Springer, Springer Nature; 2015. p. 1–11. doi:10.1007/978-3-319-24397-9_1.Available from: https://researchers.mq.edu.au/en/publications/date-palm-production-and-pest-management-challenges

5. Al-Farsi MA, Lee CY. Nutritional and functional properties of dates: a review. Crit Rev Food Sci Nutr. 2008 Nov;48(10):877-87. doi: 10.1080/10408390701724264. Available from: https://pubmed.ncbi.nlm.nih.gov/18949591/

6. Shahab Uddin Md, Nuri ZN. Nutritional values and pharmacological importance of date fruit (Phoenix dactylifera Linn): A review. J Curr Res Food Sci 2021;2(1):27-30. Available from: https://www.foodresearchjournal.com/article/27/2-1-10-835.pdf

7. Mia MAT, Mosaib MG, Khalil MI, Islam MA, Gan SH. Potentials and Safety of Date Palm Fruit against Diabetes: A Critical Review. Nutrients. 2020 Oct 28;12(11):3301. Available from : https://www.mdpi.com/2304-8158/9/11/1557

8. Taleb H, Maddocks SE, Morris RK, Kanekanian AD. Chemical characterisation and the anti-inflammatory, anti-angiogenic and antibacterial properties of date fruit (Phoenix dactylifera L.). J Ethnopharmacol. 2016 Dec 24;194:457-468.Available from: https://pubmed.ncbi.nlm.nih.gov/27729284/

9. Zhang CR, Aldosari SA, Vidyasagar PS, Nair KM, Nair MG. Antioxidant and anti-inflammatory assays confirm bioactive compounds in Ajwa date fruit. J Agric Food Chem. 2013 Jun 19;61(24):5834-40. doi: 10.1021/jf401371v. Epub 2013 Jun 7.Available from: https://pubmed.ncbi.nlm.nih.gov/23713661/

10. Rahmani AH, Aly SM, Ali H, Babiker AY, Srikar S, Khan AA. Therapeutic effects of date fruits (Phoenix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant and anti-tumour activity. Int J Clin Exp Med. 2014 Mar 15;7(3):483-91. Availabe from: https://pubmed.ncbi.nlm.nih.gov/24753740/

11. 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 Aug;45:71-84. doi: 10.1016/j.ctim.2019.05.017. Epub 2019 May 14.Available from: https://pubmed.ncbi.nlm.nih.gov/31331586/

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