Fruit | Vegan Vegetarian Gluten Free Low Fat

Date

Phoenix dactylifera Allergen-Free
Date

Sourcing & Taxonomy

  • Family Arecaceae
  • Primary Cuisine Middle Eastern
  • Seasonality Autumn
  • Source Phoenix dactylifera fruit

The Forktionary Angle

"Unpack the ancient superfood: from Middle Eastern culinary traditions to modern healthy eating, dates are more than just sweet."

Definition

A sweet, chewy fruit of the date palm tree, widely consumed fresh or dried, prized for its natural sugars and fiber.

Sensory Profile

TasteSweet,Caramel,Fruity
TextureChewy,Sticky,Soft
AromaSweet,Earthy
AcidityLow

Technical Metrics

Global Production Usage

~90% consumed as dried fruit

Natural Sugar Content

~60-70%

Shelf Life (dried, room temp)

6-12 months

Nutrition Facts

Per 3-4 dates (24g)
Calories282 kcal
Total Fat0.4 g
Saturated Fat0.1 g
Trans Fat0 g
Cholesterol0 mg
Protein2.5 g
Total Carbohydrate75 g
Dietary Fiber8 g
Total Sugars63 g
Calcium64 mg
Iron0.9 mg
Potassium696 mg

Chef’s Secret

To easily pit dates, make a small lengthwise incision with a paring knife and pop out the pit. For sticky recipes, lightly oil your knife or hands.

Substitutions

Best Match

Dried Figs

1:1

Similar sweetness, chewiness, and fiber content.

Prunes

1:1

Offers sweetness and chewiness, but with a tangier flavor.

Raisins

1:1

Smaller, less sweet, but can substitute in many recipes.

Dried Apricots

1:1

Provides sweetness and chewiness, but a different flavor profile.

Buying Guide

Look for plump, moist dates. Store dried dates in an airtight container in a cool, dark place or refrigerate for longer freshness.

Flavor Pairings

Nut Breads Smoothies Tagines Energy Bars Oatmeal Cheese Platters Coffee

Recipes Using Date

Low In Something Iranian Persian Time To Make Healthy

Adas Polo Persian Rice With Lentils

Experience the rich flavors of Persia with this incredible Adas Polo recipe! This hearty and aromatic dish combines fluffy basmati rice, savory lentils, sweet caramelized onions, and plump raisins, all infused with warming spices. Perfect served alongside succulent chicken or lamb, or enjoyed as a satisfying vegetarian option. This easy-to-follow recipe will transport your taste buds to the heart of Iran!

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Amish Mennonite Puddings And Mousses Northeastern United States Course

Amish Bread Pudding

Indulge in the comforting warmth of this Amish Bread Pudding recipe, a treasured classic from a 1990 Missouri Amish cookbook! This unbelievably delicious bread pudding is easy to make and perfect for a cozy dessert or brunch. Customize it with your favorite dried fruits – raisins, dates, or citron – for an extra touch of sweetness and flavor. Get ready to savor every bite!

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Main Ingredient 4 Hours Or Less American Preparation

Amish Friendship Nut Bread On Demand

This beloved recipe uses a time-tested Amish Friendship Starter (see recipe #64793 by Kim D). Perfected over 5 years of baking, this version is a family favorite! Learn how to easily freeze your starter for up to 6 months, ensuring you always have this delicious bread on demand. Discover the secrets to a perfectly moist and flavorful nut bread, passed down through generations. Trust the old ways – this recipe is both delicious and convenient!

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Beginner Cook For 1 Or 2 Candy Taste Mood

Ancient Egyptian Date Candy For 2 People

Journey back to 1600 BC with this authentic Ancient Egyptian date candy recipe! Unearthed from an ostraca, this sweet treat uses only ingredients available in the hot Egyptian climate: dates, figs, pomegranates, and grapes. This surprisingly easy recipe, made even faster with a food processor, lets you recreate a taste of history in just minutes. A delicious blend of sweet dates, warm spices, and crunchy nuts – prepare for a culinary adventure!

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Equipment Egg Free Sweet Main Ingredient

Apple Oats Casserole Bars

Warm up your kitchen with these incredibly delicious and nutritious Apple Oats Casserole Bars! Soft, chewy, and bursting with the sweet flavor of apples and cinnamon, this recipe is perfect for breakfast, brunch, or a healthy dessert. Enhance the flavor by using soy milk – trust us, it makes all the difference! Easy to make and even easier to devour, these bars are a guaranteed crowd-pleaser.

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For Large Groups Breakfast 60 Minutes Or Less For Large Groups

Bakery Style Breakfast Cookies

Indulge in the irresistible taste of Tutti's Bakery-inspired Breakfast Cookies! These aren't your average oatmeal cookies; they're like gourmet energy bars packed with toasted nuts, chewy dates, and a delightful blend of grains. Imagine the perfect combination of crunchy, chewy, and sweet – that's what awaits you with each bite. Adapted from a beloved Montecito bakery, these cookies are perfect for breakfast, a snack, or a delightful dessert. Prepare a batch ahead of time and enjoy them fresh or slightly warmed.

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60 Minutes Or Less Main Ingredient Course 3 Steps Or Less

Banana Date Dessert

Indulge in this incredibly easy and delicious Middle Eastern banana date dessert! Sweet, creamy, and subtly spiced, it's the perfect ending to any meal. This recipe combines the natural sweetness of dates and bananas with whipped cream for a light yet satisfying treat. Prepare to impress your guests with this simple yet elegant dessert.

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Breakfast Dietary Easy Snacks

Banana Bomb

Fuel your morning with this explosive Banana Bomb Smoothie! This high-calorie, delicious blend is packed with potassium and natural sweetness, perfect for a quick and energizing breakfast. Get ready for a taste bud adventure!

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Sweet Time To Make Occasion Presentation

Banana Bread Mans Banana Bread

A Key West legend comes to your kitchen! This recipe, inspired by the infamous Banana Man himself, delivers the most decadent, moist, and flavorful banana bread you'll ever taste. Made with real butter, ripe bananas, and a hint of rum, this special treat is perfect for breakfast, brunch, or an afternoon pick-me-up. Get ready to experience banana bread bliss!

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Time To Make American 60 Minutes Or Less Occasion

Banana Cookies With Dates And Nuts

Transform overripe bananas into heavenly, chewy cookies! This easy recipe combines the sweetness of bananas and dates with a delightful crunch of nuts (optional). The aroma alone is worth baking them – perfect for a cozy afternoon treat or a delicious addition to your next bake sale. These cookies store beautifully in the fridge, ensuring you can enjoy them for days.

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4 Hours Or Less Bananas Course Tropical Fruit

Banana Date Bread

Indulge in this incredibly moist and delicious Banana Date Bread! Unlike other recipes, this one uses minimal oil, resulting in a healthier treat without sacrificing flavor. The rich sweetness of dates complements the bananas perfectly, creating a delightful texture. Enjoy it plain, or elevate it with a pat of butter or a dollop of cream cheese. Easily customizable – feel free to omit the dates and/or nuts if desired. Perfect for breakfast, brunch, or a satisfying snack!

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Healthy Fruit 15 Minutes Or Less Bananas

Banana Date Peach Pudding Raw Food

This vibrant and delicious Banana Date Peach Pudding is a quick and easy raw food recipe, perfect for busy weeknights! Adapted from the classic 2004 cookbook "Raw Foods for Busy People," this recipe delivers a naturally sweet and creamy dessert in just 5 minutes. Enjoy this healthy and refreshing treat anytime!

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Fruit Low Cholesterol Course Bananas

Banana Date Tofu Pudding

This surprisingly delicious Banana Date Tofu Pudding is the perfect healthy snack or dessert for kids and adults alike! Packed with protein and naturally sweetened with bananas and dates, this recipe cleverly disguises tofu's subtle flavor, making it a fantastic introduction for tofu skeptics. Prepare it in minutes and enjoy a creamy, guilt-free treat straight from the fridge or pack it for a nutritious lunchbox surprise. Discover a new favorite healthy dessert today!

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Taste Mood Cuisine Oven Preparation

Banana Morning Glory Muffins Cooking Light

Indulge in these unbelievably delicious and healthy Banana Morning Glory Muffins, adapted from Cooking Light Magazine (July 2007)! These muffins are bursting with flavor from ripe bananas, juicy pineapple, crunchy walnuts, and chewy dates. Perfect for a quick and nutritious breakfast or snack, they're also incredibly versatile – feel free to experiment with substitutions! Plus, they freeze beautifully – grab one from the freezer for a ready-to-eat treat in just an hour. This recipe is a must-try for busy mornings and healthy snacking.

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Breads Fruit Main Ingredient Kid Friendly

Banana Orange Muffins

These delicious Banana Orange Oatmeal Muffins are a kid-approved recipe, adapted from a Quaker Oats recipe! Enjoy a healthier treat that's lower in sodium and fat, ready in under 30 minutes. Perfect for a quick breakfast or a delightful after-school snack.

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Pies Nuts Easy Dietary

Berry Frost Pie Raw Food

Indulge in this vibrant and refreshing Berry Frost Pie – a completely raw, vegan, and no-bake dessert! This recipe, adapted for a 9" deep-dish pie plate, delivers a rich, creamy texture bursting with fresh berry flavor. Perfect for a summer treat or any occasion where you crave a healthy and delicious dessert. No oven required!

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Main Dish Occasion Low Sodium Main Ingredient

Chicken With Dates And Moroccan Spices

Experience a taste of Marrakech with this succulent Chicken with Dates and Moroccan Spices recipe! Tender chicken pieces are braised to perfection in a rich, fragrant sauce of warming spices, sweet Medjool dates, and zesty lemon. Served alongside fluffy couscous to soak up every last drop of the delicious sauce, this dish is a guaranteed crowd-pleaser. Perfect for a cozy weeknight dinner or an impressive weekend meal.

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Cuisine Dietary Pasta Rice And Grains Low Sodium

Sugar Free Date Nut Muffins

Indulge in these guilt-free Sugar-Free Date Nut Muffins! Naturally sweetened with dates, these muffins are incredibly moist, packed with nutty flavor, and surprisingly easy to make. Perfect for breakfast, a healthy snack, or dessert, they're a delightful treat that won't derail your healthy eating goals. Get ready to enjoy a muffin that's both delicious and nutritious!

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