Dates: the fruit of the palm

Updated October 2026 · 9 min read

Dates in the Qur'an

These verses describe Maryam (Mary) in labour, told to take fresh dates from the palm. Dates and the palm are among the foods the Qur'an names most clearly, together with grapes, olives and gardens, for example in 6:99 and 80:29. They were the staple of the Arabian peninsula for thousands of years: a food that lasts, that travels, and that gives energy in the heat.

What Ibn Sina and the classical physicians said

In the Canon of Medicine (القانون في الطب), Ibn Sina covers dates (التمر) among the foods and simple drugs. As usually reported from the classical sources, the main points were:

• Dates feed and strengthen the body. They are a dense food that restores strength, which is why they were given to the weak, to travellers and to people recovering from illness.
• Fresh and dried dates differ. Fresh ripe dates (الرُّطَب) are soft and moist, and the physicians warned they are heavy and do not keep. Dried dates (التمر) keep for months, and are more concentrated.
• They are soothing for the chest. Dates were used for coughs and a sore chest, often cooked with milk or in a drink.
• Excess is harmful. The classical physicians warned that eating too many dates burdens the liver and stomach and may harm the teeth. The remedy they suggest is to eat them with something that balances them, such as almonds, or a sour food.

This fits the principle of moderation that runs through all of the classical advice, and the Qur'an's call to "eat and drink, but do not be excessive" (7:31). Our article on the six essentials explains that framework.

The stages of the date

Well-known varieties include Ajwa from Madinah, Sukkari, Khalas, Barhi, Medjool and Deglet Noor. They differ in sweetness, moisture and texture, and a little in sugar content. See our article on eating with the seasons: fresh dates come in at the end of summer and dried dates are the autumn harvest.

What is in a date

Values are approximate and vary by variety. For a dried date such as Medjool:

Dates also provide magnesium, small amounts of B vitamins and plant compounds called polyphenols. They contain almost no fat. They are best seen as a carbohydrate food with extra fibre and minerals, not as a protein or vitamin supplement.

What research says

• Blood sugar. A study of 17 date varieties in healthy adults found an average glycemic index of about 55, which is medium, with a range from about 43 to 75 depending on the variety. In a randomized trial of 79 people with type 2 diabetes, eating 60 g of dates a day for 12 weeks did not worsen blood sugar control compared with raisins, and did not improve it. So dates are not a treatment, but a moderate amount did not do harm in that group. People with diabetes should still count them as carbohydrate and ask their doctor.
• Digestion. The fibre helps keep bowel movements regular, and many people find dates gently laxative. Too many can cause bloating or loose stools.
• Energy for exercise. Dates provide fast carbohydrate, and small studies suggest they work about as well as commercial sports gels as fuel for endurance exercise. They are also natural, cheap and easy to carry.
• Pregnancy. Some small studies found that women who ate about six dates a day in the last weeks of pregnancy had a more favourable start to labour. Reviews have been mixed, and the evidence is not strong. It is a question for your midwife or doctor, especially if you have gestational diabetes.
• Other claims. Reports about dates and heart health, memory or cancer come mostly from lab and animal studies. They are not proven in people.

Dates and training

• Before a workout: 2 to 3 dates 30 to 60 minutes before gives about 35 to 50 g of carbohydrate, a good start for a hard or long session.
• After a workout: dates with milk, yogurt or labneh give carbohydrate to refill your muscles and protein to repair them.
• During long exercise: for sessions over an hour, carry dates and water. Add a pinch of salt in hot weather. See our natural salt guide.
• For weight loss: dates can replace sweets, but they are energy-dense. Count them, and stay to a set portion.
• At iftar: breaking the fast with dates and water gives quick energy and helps rehydrate. See the Ramadan workout guide.

How many?

There is no official number. As a guide, 2 to 4 dates a day suits most people, and up to 5 or 6 around hard training or when fasting is broken. The UK's NHS counts about 30 g of dried fruit (one to two dates, depending on size) as one of your five a day, and advises eating dried fruit with meals rather than all day, as it is sticky and sugary for the teeth.

Who should be careful

• Diabetes or pre-diabetes: treat dates as carbohydrate, keep the amount fixed, and eat them with protein or fat. Ask your doctor or dietitian.
• Kidney disease: dates are rich in potassium, so ask your doctor before eating them regularly.
• Irritable bowel or fructose sensitivity: dates are high in fermentable sugars and may cause bloating and diarrhoea.
• Teeth: dates stick to the teeth. Rinse your mouth with water and brush afterwards.
• Weight control: they are easy to overeat, so portion them out and do not eat from the box.
• Quality: buy from a trusted source, check for mould, insects and a sour smell, and store them in a cool, dry place or the fridge. Some dried dates are treated with sulphites, which can trigger asthma in sensitive people.

References

Classical sources: Ibn Sina, The Canon of Medicine (dates among foods and simple drugs); Ibn al-Baytar, al-Jami'.

Modern research:

• Glycemic indices, glycemic load and glycemic response for seventeen varieties of dates grown in Saudi Arabia (Ann Saudi Med, 2016)
• Effect of Date Fruit Consumption on the Glycemic Control of Patients with Type 2 Diabetes: A Randomized Clinical Trial (Nutrients, 2022)
• The effect of late pregnancy consumption of date fruit on labour and delivery (J Obstet Gynaecol, 2011)
• Oral consumption of dates in the peripartum period: systematic review and dose-response meta-analysis (BMC Pregnancy Childbirth, 2024)
• NHS: 5 A Day portion sizes