Choose dates that are shiny, uniformly colored and not broken.  

Varieties to Explore
Medjool Dates 

Nutrient Content Claims
Fat free, Saturated fat free, Cholesterol free, Sodium free, Good source of fiber 

Health Claims 

Dietary Fat & Cancer: Development of cancer depends on many factors. A diet low in total fat may reduce the risk of some cancers. Dates are fat free. 

Sodium & Hypertension:

  • Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors. Dates are sodium free.
  • As part of a low sodium diet, dates may reduce the risk of high blood pressure.

Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart Disease: While many factors affect heart disease, diets low in saturated fat and cholesterol may reduce the risk of this disease. Dates contain no fat, saturated fat, or cholesterol. 

Fiber-Containing Grain Products, Fruits, and Vegetables and Cancer: Low fat diets rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some of cancers, a disease associated with many factors. Dates are a good source of fiber. 


Store dates at room temperature in an airtight container for several months or refrigerate for up to a year.


The Top 10 Ways to Enjoy Dates 

Check out our date recipes!   


Presence in Ethnic Foods 
Asian / Chinese, Japanese, Korean / African / Mediterranean 


Social Media Posts 

It’s #WCW (#WrapCrushWednesday) right? Add dates to your chicken salad wrap for an interesting twist. @fruitsandveggies #haveaplant 

Dates have a long shelf life and do not require refrigeration. Here are TEN ways to enjoy: @fruitsandveggies #haveaplant 

#VideoAlert: Chef Andrew Dole, RD shares how to pit dates for a gooey Apricot-Stuffed Medjool Date appetizer: Juu2305Rtnt @fruitsandveggies #haveaplant 

A healthy, adult gummy bear! Our pal, Alicia Jerome, RD of United Supermarkets/Market Street shares ways to tame your sweet tooth with the great DATE: @fruitsandveggies #haveaplant 

We’re taking salad to the NEXT LEVEL! Try this savory Roasted Beet, Watermelon & Medjool Date Salad: @fruitsandveggies #haveaplant 

Other Fruits & Veggies