What Are Dates, Anyway?

Dates are becoming an even more commonly used ingredient in a variety of dishes around the world. But what exactly are these sweet, chewy little fruits, and why do people love them so much?

What Are Dates?

Dates have been a staple ingredient in Middle Eastern cuisine for thousands of years. The sweet fruit is widely cultivated across the Middle East, Northern Africa and South Asia. They’re cultivated in Southern California and Southern Florida in the United States and in Sonora and Baja California in Mexico.

Some describe the taste and texture of a date as a chewier, more caramelly raisin. Dates have a very high sugar content, and like bananas, their sweetness intensifies the riper they get. You can tell a date is fresh and ready to eat when it has a wrinkled exterior, looks nice and plump and has a slightly glossy sheen.

They are perfect by themselves as a snack, or used for extra sweetness and texture in baking and cooking. Dates make a great healthy swap for white sugar in recipes, too. (You can also get date syrup, which makes a rich substitute for honey.) They’re one of the secret ingredients that make Grandma’s baking so special—here are the others.

Is There a Difference Between Medjool Dates and Regular Dates?

Medjool dates are large and have wrinkled skin with a chocolate brown color. They are typically softer and sweeter than other dates, which make them ideal for making date paste, chocolate mousse, chia pudding and using in savory dishes. Medjool dates taste like a sweet mix of caramel, cinnamon and honey.

You’ll also find Deglet Noor dates, aka “regular dates,” at your grocery store. They have slightly smoother skin and a rich caramel hue. They’re also chewier, drier and usually a bit smaller, making them great to snack on, add to trail mix or granola and use as an ingredient in baking recipes.

You’ll likely run into all sorts of dates at a Middle Eastern market—but Medjool and Deglet Noor are the most common.

What Are the Benefits of Eating Dates?

Since dates are closely related to figs and raisins, they have a high calorie count due to their naturally elevated sugar content. But fear not: Dates also contain lots of essential vitamins and minerals and are very high in antioxidants. Just a handful of dates contains seven grams of fiber, two grams of protein, potassium, magnesium and other good-for-you nutrients.

The fiber in dates can also slow digestion and may help control blood sugar levels. Dates contain several types of antioxidants that may help prevent the development of certain chronic illnesses, such as heart disease, cancer, Alzheimer’s and diabetes. Don’t miss the other health benefits of eating dates!

How to Cook with Dates

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Harvesttime Chicken with Couscous

Even on busy days, I can start this chicken in a slow cooker and still get to work on time. When I come home, I add spinach salad and crescent rolls. —Heidi Rudolph, Oregon, Illinois

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Brie Appetizers with Bacon-Plum Jam

Among my friends, I'm known as the Pork Master because I love to cook just about every cut there is. These appetizers combine soft, mild Brie cheese with a sweet-sour bacon jam that has a touch of Sriracha sauce. —Rick Pascocello, New York, New York

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Empanada Beef Chili

While I lived in Mexico in the 1960s, a friend's mother gave me her grandmother's empanada recipe. I've made it over the years and passed it down to my grandchildren. To shed some carbs, I converted the recipe into a chili. —Nancy Heishman, Las Vegas, Nevada

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Favorite Irish Soda Bread

My best friend, Rita, shared this irresistible Irish soda bread recipe. It bakes up high, with a golden brown top and a combination of sweet and savory flavors. —Jan Alfano, Prescott, Arizona

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Caramelized Onion & Date Flatbread

Here’s a deliciously different party appetizer. I top a prebaked pizza crust with caramelized onions, two kinds of cheese, orange chunks, dates and seasoning. —Mary Tamaki, Calgary, Alberta

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Balsamic-Glazed Fig & Pork Tenderloin

I have a huge fig tree that produces an abundance of figs. One year I tried drying some and developed this sweet and smoky recipe as a result. Now it's a regular at family gatherings. —Greg Fontenot, The Woodlands, Texas

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Moroccan Apple Beef Stew

I love the mix of sweet and savory flavors in this stew. It's the perfect blend of adventurous and comforting, and makes a fun dish to share with guests. —Trisha Kruse, Eagle, Idaho

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Curried Chicken & Peach Salad

This is a very healthy and simple salad to make; even my non-cooking husband can whip it together in minutes. We’ve served this to friends over the years, and they always ask for the recipe. —Radelle Knappenberger, Oviedo, Florida

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North African Chicken and Rice

I'm always looking to try recipes from different cultures, and this one is a HUGE favorite. We love the spice combinations. This cooks equally well in a slow cooker or a pressure cooker. —Courtney Stultz, Weir, Kansas

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Great Grain Salad

I can't think of a better dish to round out a meal. My grain salad features all my favorite nuts, seeds and fruits. Try adding grilled chicken to make it a meal on its own. —Rachel Dueker, Gervais, Oregon

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Bacon Date Bread

There’s a standing joke between friends that whenever I’m asked to bring a dish to a party, it always contains bacon. My partner loves bacon-wrapped dates and my grandmother got me hooked on date-nut bread, so I made a sweet and salty combination of these recipes. —Terrie Gammon, Eden Prairie, Minnesota

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Caramelized Onion & Fig Pizza

This is a sensational variation on traditional pizza. It's creamy, sweet and a little salty, with a buttery crunch from the pine nuts. I like to serve it with mixed baby greens salad and a vinaigrette. —Connie Balbach, Bemidji, Minnesota

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Honey Kale Currant & Almond Salad

This honey-flavored kale salad makes our taste buds tingle. It has subtle sweetness from currants and a nutty almond crunch. Add grated Asiago and you’ve got a stellar side. —Ally Phillips, Murrells Inlet, South Carolina

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Turkey Picadillo

I serve this over shortcut pasta or egg noodles and garnish it with sour cream and a sprinkling of chopped scallions. Any leftovers reheat wonderfully. —Anita Pinney, Santa Rosa, California

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Fruit Compote With Brie

This compote makes a marvelous appetizer, with either room temperature or baked brie. It’s also incredibly versatile; you can stir any leftover compote into yogurt, or serve it as a tartly delicious companion to cheesecake, ice cream, blintzes and crepes. —Clara Coulston, Washington Court House, Ohio

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Mom's Paella

I enjoy cooking ethnic foods, especially those that call for lots of rice. Like my mom, I often prepare this dish for special Sunday-get-togethers. —Ena Quiggle, Goodhue, Minnesota

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Ravin' Good Stew

This stew is loaded with ingredients. It's sure to fill up the kids before they head out trick-or-treating, and the family enjoys it all season long! —Shirley Smith, Yorba Linda, California

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Roasted Apple Salad with Spicy Maple-Cider Vinaigrette

We bought loads of apples and needed to use them. To help the flavors come alive, I roasted the apples and tossed them with a sweet dressing. —Janice Elder, Charlotte, North Carolina

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Roasted Pork Loin with Fig Sauce

Roast pork with fruit is a classic preparation, but this recipe gives it a superb twist when pork loin is paired with tender figs. Family and friends will be thrilled with the wonderful combination. —Rian Macdonald, Powder Springs, Georgia

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Mini Sausage Pies

The simple ingredients and family-friendly flavor of these little sausage cups make them a go-to dinner favorite. And everyone gets their own pies—which makes them even better! —Kerry Dingwall, Ponte Vedra, Florida

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Honey Challah

I use these shiny beautiful loaves as the centerpiece of my spread. I love the taste of honey, but you can also add chocolate chips, cinnamon, orange zest or almonds. Leftover slices work well in bread pudding or for French toast. —Jennifer Newfield, Los Angeles, California

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Slow-Cooked Moroccan Chicken

Herbs and spices really work their magic on plain chicken in this dish, and the dried fruit adds an exotic touch. —Kathy Morgan, Ridgefield, Washington

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Candied Bacon-Wrapped Figs

I stuffed figs with cream cheese and wrapped them in bacon and spices for an addictive flavor combo that’s sweet, salty and delicious. You can use dates, too. —Shelly Bevington, Hermiston, Oregon

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Ribbon Salad with Orange Vinaigrette

Zucchini, cucumbers and carrots are peeled into “ribbons” for this citrusy salad. We like to serve it for parties and special occasions. —Nancy Heishman, Las Vegas, Nevada

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Sausage Phyllo Rolls

My brother shared his recipe for appetizer rolls with me years ago, and they’ve been a family favorite ever since. The delicate phyllo dough wraps around a hearty sausage filling. —Katy Chiong, Hoffman Estates, Illinois

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Duck Breasts with Apricot Chutney

When serving this entree as part of a buffet, try using chafing dish to keep it warm. —Taste of Home Test Kitchen

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A Bit Nutty Boston Brown Bread

Hearty and dense, my homemade Boston Brown Bread features hazelnuts for a delightfully nutty taste. Thick slices pair well with just about anything, from soup and stews to pasta and meat entrees. —Lorraine Caland, Shuniah, Ontario

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Slow-Cooked Pork Stew

Try this comforting stew that's easy to put together, but tastes like you've been working hard in the kitchen all day. It's even better served over polenta, egg noodles or mashed potatoes. —Nancy Elliott, Houston, Texas

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Apple Walnut Slaw

A co-worker shared this slaw recipe with me. Now it's a favorite at my house, too. Apples, walnuts and raisins are a fun way to dress up coleslaw. —Joan Hallford, North Richland Hills, Texas

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Gorgonzola Polenta Bites

I needed a brand-new appetizer for a big party. I covered polenta with Gorgonzola and a tangy sauce. That’s how you spread holiday cheer. —Margee Berry, White Salmon, Washington

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Apple Raisin Bread

I've been making this bread for many years. It smells so good in the oven and tastes even better. I make bread almost every Saturday, and it doesn't stay around long with our sons home from college in the summer. —Perlene Hoekema, Lynden, Washington

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Autumn Slow-Cooked Beef Stew

If any dish could taste like a holiday, it’s this one with beef, pears, walnuts and sweet dried apricots. We recommend a leafy salad and rolls to complete the masterpiece. —Amy Dodson, Durango, Colorado

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Harvest Salad with Lime-Curry Dressing

A friend gave me this salad recipe to help me impress my new husband who loves citrus. We serve the dressing over greens we harvest from our garden—the lime and curry make a fantastic pairing. —Rachel Muilenburg, Prineville, Oregon

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Walnut & Fig Goat Cheese Log

Here's a simple spread that calls for only a handful of ingredients. The tablespoon of honey is optional, but I think that touch of sweetness nicely complements the tang of the goat cheese. —Ana-Marie Correll, Hollister, California

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Date Pecan Tea Bread

Packed with dates and pecans, this sweet bread is excellent on its own and even better topped with the chunky cream cheese spread. We enjoy it during the holiday season, but also for after-school and late-night snacks. —Carole Resnick, Cleveland, Ohio

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Ceara Milligan