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

Time To Make Oven Kid Friendly 4 Hours Or Less

1947 Date Nut Bread

Transport yourself back to 1947 with this delectable Date Nut Bread recipe, straight from a treasured Western U.S. regional cookbook! This loaf develops an even more incredible flavor after resting for 24 hours. Imagine the rich, warm spices melding with the sweetness of dates and the satisfying crunch of nuts. Perfect for breakfast, afternoon tea, or a special treat, this recipe is a true culinary gem.

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Main Ingredient Novelty 5 Ingredients Or Less Beginner Cook

A Date With A Pig

This ridiculously easy appetizer is a crowd-pleaser! With only two ingredients and minimal effort, you'll create irresistible bacon-wrapped dates that disappear in minutes. Perfect for parties, game day, or a romantic night in – get ready for rave reviews!

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Vegan Course Low In Something Lactose

Almond Milk

Creamy, dreamy homemade almond milk – a healthier, dairy-free alternative that's surprisingly easy to make! This simple recipe takes just minutes to whip up and results in a delicious, naturally sweet beverage perfect for your morning cereal, smoothies, or enjoyed on its own. Learn how to make your own fresh almond milk at home today!

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Number Of Servings Occasion Time To Make Number Of Servings

Alton Brown's Protein Bars

Fuel your body with Alton Brown's incredible protein bars, a healthy and delicious recipe inspired by his Good Eats show! These energy bars are perfect for pre- or post-workout snacks, hiking adventures, or a quick and nutritious breakfast. Made with wholesome ingredients and packed with protein, these bars are surprisingly easy to make and taste amazing!

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Low Sodium Dietary Preparation Amish Mennonite

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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Vegetarian Healthy 2 Equipment Egg Free

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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Time To Make Course Preparation Time To Make

Applesauce Date Cake

This wonderfully dense and moist Applesauce Date Cake is a nostalgic recipe, reminiscent of a classic fruitcake but with a delightful twist! Perfect for fall baking, this spiced cake features the warmth of cinnamon, nutmeg, and allspice, complemented by the sweetness of dates and applesauce. A simple cream cheese frosting completes this comforting dessert, ideal for sharing with friends and family.

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Occasion Main Ingredient 4 Hours Or Less For Large Groups

Aunt Isabel's Bishop's Cake

This treasured recipe, passed down from Aunt Isabel (born 1900), is a delicious and slightly dense fruitcake perfect for Christmas. A true Methodist tradition, this updated recipe boasts a rich, moist texture, studded with dates, pecans, cherries, and decadent chocolate chips. Learn from my baking mishaps (and triumphs!) to create this unforgettable cake, thinly sliced and shared with loved ones. See the photos for visual inspiration!

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Main Ingredient Easy Dietary Vegetarian

Avocado And Berry Pudding Raw Food

Indulge in this vibrant and refreshing Avocado & Berry Raw Pudding! This 5-minute recipe (adapted from the 2004 cookbook "Raw Foods for Busy People") is perfect for a quick and healthy dessert or snack. Creamy avocado blends seamlessly with sweet berries for a naturally delicious treat that's both vegan and gluten-free.

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Main Ingredient North American Finger Food Technique

Bacon And Date Appetizer

Sweet and salty perfection! This surprisingly delicious appetizer combines the richness of bacon with the sweetness of dates and a crunchy almond center. Easy to make and guaranteed to impress your guests, this recipe is perfect for parties or a special night in. Try it baked, pan-fried, or deep-fried – the choice is yours!

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For Large Groups Course Desserts 60 Minutes Or Less

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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Sweet Fruit Main Ingredient Low Protein

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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Breads Quick Breads Time To Make Breads

Banana Bread Lightened Up Spelt Vegan

This deliciously moist and healthy vegan spelt banana bread is a lighter take on a classic! Adapted from the popular Vegan a Go Go recipe, this version uses spelt flour for extra protein and a delightful nutty flavor. We've also cleverly reduced the oil and incorporated applesauce to cut back on calories without compromising on taste. Get ready for a guilt-free treat that's perfect for breakfast, brunch, or an afternoon snack!

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Lactose Free Of Something Lactose 15 Minutes Or Less

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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Breakfast Course Dietary Breakfast

Banana Nut Granola

This homemade Banana Nut Granola recipe is a delightful and healthy breakfast or snack option! Packed with the sweetness of bananas and dates, crunchy nuts, and wholesome oats, this granola is incredibly easy to make and tastes far superior to store-bought versions. Perfect for busy mornings or a nutritious afternoon treat. Customize it with your favorite nuts and seeds!

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American Sweet Cuisine 4 Hours Or Less

Banana Pear Bread With Dates

This unbelievably moist and delicious banana pear bread is a game-changer! I ran short on ingredients for my usual banana bread, but this happy accident resulted in a family favorite. The combination of sweet bananas, juicy pears, and chewy dates creates a flavor explosion in every bite. Perfect for breakfast, brunch, or an afternoon treat, this recipe is easy to follow and always delivers exceptional results. Get ready to impress your loved ones!

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Blueberries Easy Berries Strawberries

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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Low Sodium Dinner Party Poultry Main Dish

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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