Dates have been a staple food in Arabia for thousands of years and are mentioned many times in the Quran. The Prophet ﷺ broke his fast with dates and encouraged eating them. Modern nutrition science shows why they are such a good choice.
Nutrition facts
Per 100 g, dried dates provide roughly 270–280 kcal, about 70 g of carbohydrate (mostly natural sugars), around 7 g of fibre, and useful amounts of potassium, magnesium, copper and vitamin B6. They contain no fat or cholesterol. One Medjool date is about 24 g; smaller varieties like Ajwa or Deglet Noor weigh 7–10 g each.
Health benefits
- Steady energy: despite their sweetness, studies measure the glycaemic index of most dates as low to medium (roughly 43–75 depending on variety), thanks to their fibre.
- Digestion: the fibre supports regular bowel movements.
- Heart health: potassium helps regulate blood pressure.
- Antioxidants: dates contain polyphenols and flavonoids.
- Pregnancy: several trials suggest eating dates in the last weeks of pregnancy may help labour progress. Evidence is promising but not conclusive – discuss with your midwife.
Dates in the Sunnah
The Prophet ﷺ would break his fast with fresh dates, or dried dates if none were available, or water (Abu Dawud, Tirmidhi). He also said that whoever eats seven Ajwa dates in the morning will not be harmed by poison or magic that day (al-Bukhari).
How many dates a day?
Three to five small dates, or one to two Medjool dates, is a sensible daily portion for most people. Pair them with nuts or yoghurt to slow the rise in blood sugar.
Dates and diabetes
People with diabetes can usually include a small number of dates, counted as part of their carbohydrate allowance. Check with your diabetes team, especially during Ramadan.
Explore more in our halal nutrition guide and find Muslim nutritionists.
Frequently asked questions
Which dates are healthiest?
All varieties are nutritious. Ajwa and Medjool are prized, but the differences in nutrition are small.
Can dates help with weight loss?
They are calorie-dense, so portions matter. Used instead of sweets, they can be part of a healthy diet.
Should I eat dates in an odd number?
Many Muslims follow the practice of eating an odd number, based on narrations about the Prophet ﷺ.
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This article is general information, not medical or religious advice. Please speak to a qualified professional about your own situation, and to a qualified scholar about specific religious rulings.
Sources
- Glycaemic index of date varieties – PubMed
- Dates nutrition data
- Sunan Abi Dawud 2356; Sahih al-Bukhari 5445.