Choose dates that are intact, moist and without blemishes or mold. Pitted dates have had the pit removed, others still contain the pit – be careful not to swallow the pit or injure your teeth. Packaged dates purchased from the grocery store are ready to eat. Dates that are purchased fresh from a farmer should be carefully checked for black mildew spots before storing or eating.

Nutrient Content Claims  
Low calorie, fat free, cholesterol free, sodium free; an excellent source of fiber and a good source of potassium, niacin, and vitamin B-6 

And …

  • Medjool dates will add a lot of fiber to your day. Just four dates contain 28% of your DV (daily value) for fiber! Fiber is important for aiding weight loss and digestion. 
  • Medjool dates are a good source of potassium. This essential mineral is needed to build muscle, regulate your heart beat, control fluid balances and break down carbohydrates. Four dates contain 15% DV for potassium. 
  • One serving of Medjool dates contains 12% DV for niacin. This important vitamin is needed to breakdown food into energy, DNA production and nerve function. 
  • Vitamin B-6 is an essential nutrient for protein metabolism so that your body can build muscle and grow hair and nails. Four Medjool dates contain 19% DV for vitamin B-6! 


Dates are best stored in the refrigerator in an air tight container to help them retain moisture. They can be stored up to 6 months in the refrigerator, but may lose moisture the longer they sit. Large quantities of dates can also be frozen for up to one year.


Medjool dates may be stuffed with cheese or nuts, sliced and added to breads, cereals, or entrées. Medjool dates can also be blended into smoothies.

Other Fruits & Veggies