Dates fruits benefits and when to eat it, Everything you need to know

Collins Okoye

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What do you know about Dates fruits? Today we are going to take a closer look at the fruits and health benefits it holds and as well find out the best and worst time dates fruits can be consumed.

Dates are fruits that grow on the date palm tree, they are usually very delicious and nutritious. They are widely consumed all over the world because of its numerous health benefits. Dates are widely touted for their high fibre and natural sugar content. For this reason, a lot of people wonder if dates have an ideal time to be eaten. In this article you will learn more about dates fruits benefits, the best and worst time dates can be consumed.

Dates Nutrition

Dates are highly nutritious and delicious. There are several varieties of dates but the most popular are Medjool and Deglet Noor dates. Although you can eat fresh dates it is mostly consumed dried. Dates are usually easily identified by the dry, bumpy skin it has.

It is possible to eat multiple dates because they are typically dried and small. For this reason, it is very easy and possible that in just one sitting you will be able to eat large quantities of calories, fibre, and natural sugar. Therefore, if you want to eat dates be sure to eat it in moderation.

When you consume 3.5-ounce (or 100-gram) serving of dates, your body will be provided with followings:

  • Calories: 282
  • Protein: 2.5 grams
  • Carbs: 75 grams
  • Fibre: 8 grams
  • Sugar: 64 grams
  • Calcium: 3% of the Daily Value (DV)
  • Iron: 6% of the Daily Value (DV)
  • Potassium: 14% of the Daily Value (DV)
  • Magnesium: 10% of the Daily Value (DV)
  • Copper: 23% of the Daily Value (DV)
  • Selenium: 6% of the Daily Value (DV)
  • Vitamin B6: 10% of the Daily Value (DV)
  • Folate: 6% of the Daily Value (DV)

Best Time to Eat Dates

The best time to eat dates is when you are hungry or when you want to eat regardless of the type of food you are thinking of eating. Although, health professionals claim that there are best times to eat dates because there are best times to which the body easily and properly digest food. They also claim that when you eat outside this time, it will result in poor digestion. These claims the health professionals made were supported with little scientific proof.

The human body is always ready to digest food before the food even touches your mouth. Your body releases specific enzymes that aid digestion in the mouth and it will continue to release these enzymes throughout the entire course of digestion. In fact, based on the food’s macronutrient ratio like its carb, protein, and fat composition, your body is able to easily identify the type of enzymes that it needs. These digestive enzymes can perform this function at any time of the day. However, there are times of the day when it may be ideal to eat dates. The best times to eat dates are:

(a.) At Breakfast
If you wish to add natural sweetness and fibre to your diet early in the morning, dates are your best option. The good thing is that the high fibre content dates have will help you keep you full and satisfied throughout the morning.

(b.) As An Afternoon Snack
Dates are a good source of fibre and high in natural sugars. So, this pairing of fibre and sugar in date allows for a slower rise in your blood sugar thereby helping you to feel very energized without ending up crashing soon afterwards.

(c.) When You’re Hungry
Dates are a concentrated form of calories and because of its fibre content, it is also very filling. If you are feeling very hungry but you don't want to eat yet or you are just not ready to have a full meal, you can pair dates with some peanut butter. That way, you will be getting a good source of fibre, carbs, and protein.

(d.) Before a Workout
Although dates are high in sugar naturally, they do not in any way increase your blood sugar quickly. Rather, what dates do is to provide a type of slow-releasing carb that allows for a steady stream of energy needed to help fuel your workout session. Before you commence a workout session, try having 2–4 dates 30–60 minutes prior to the time.

(e.) A Nighttime Snack
Dates serve as an excellent bedtime snack because of the high fibre content it has. Since it takes longer for fibre to digest, you will be able to stay full all night and also be able to keep that midnight hunger pangs at bay.

When You Shouldn’t Eat Dates

Although, your body can easily digest food whenever it is needed but there are certain situations or times of the day where eating dates are a terrible idea.

(a.) You Have Irritable Bowel Syndrome (IBS)
People with Irritable Bowel Syndrome (IBS) are sometimes sensitive to foods that contain FODMAPs. FODMAPs are known as small-chain carbs that when consumed by some people, they end up having difficulty digesting. Since dates are a very significant source of fructose, when consumed can lead to bloating and stomach upset.

(b.) After A Large Meal
Dates are high in fibre and for this reason, they usually take longer to digest. As a result of this, when you eat a large number of dates a few minutes or immediately after having a large meal, may make you feel extremely full and rather uncomfortable.

(c.) If You Have An Allergy
Although this scenario is rather rare, some people can be sensitive to dates or even have an allergy to dates. If you think you fall under this rare category or this may apply to you, ensure that you immediately speak with a healthcare professional first.

(d.) If You Are Experiencing Diarrhea or Loose Stools
Dates are known to increase bowel movements in some people because of the sugar alcohol (known as sorbitol) it contains. For this reason, it is best that until your bowel movements have not returned to normal, that you either limit or avoid dates.


Dates are fruits that are very nutritious and they can serve as a delicious and convenient snack or part of a meal. They are high in calories, fibre, and natural sugars. Dates can be enjoyed as a snack at any time of the day — morning, afternoon, and evening — because of its high fibre and sugar content that helps you feel full and energized. Go ahead and enjoy dates as much as you please however and whenever you please.

If you have IBS or sensitive, or allergic, or experiencing diarrhoea, it is important that you avoid eating dates or immediately consult a healthcare professional.


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