Dates are one of the most popular fruits around the world. They are naturally sweet and packed with nutrients like fiber, potassium, magnesium, and antioxidants. Candied dates take this already delicious fruit and elevate it to a sweet treat by coating the dates in sugar or other sweeteners.
What are dates?
Dates are the fruit of the date palm tree, which is native to the Middle East and North Africa. There are over 200 varieties of dates, but the most common are medjool, deglet noor, and zahidi dates. Dates grow in large clusters on date palm trees, which can grow over 60 feet tall.
Fresh dates are oval-shaped with a wrinkly skin and a soft, sticky flesh. They range in color from bright red to bright yellow to dark brown when ripe. Dates have a very sweet, caramel-like taste thanks to their high natural sugar content. One medjool date contains about 18 grams of sugar.
Dates have been cultivated and eaten for thousands of years. Historical evidence shows date cultivation dating back to 4000 BC in ancient Mesopotamia, the area between the Tigris and Euphrates rivers. Dates were highly valued as a trade item and were cultivated throughout Northern Africa and the Middle East.
Nutrition Facts of Dates
Dates are often referred to as nature’s candy because they are naturally very sweet. But they are also highly nutritious. Here are some of the nutritional highlights of dates:
- High in fiber – 100g of dates provides 8g of fiber, or 29% of the daily recommended value.
- Good source of potassium – 100g provides 696mg of potassium, or 18% of the daily value. Potassium helps control blood pressure.
- Source of antioxidants – Dates contain antioxidant compounds like carotenoids and phenolic acid which help fight disease.
- Low glycemic index – Despite being high in natural sugar, dates have a low glycemic index of 45.
- Source of magnesium – 100g provides 54mg of magnesium, or 13% of the daily value. Magnesium is important for muscle and nerve function.
Dates also provide smaller amounts of vitamins like vitamin A, vitamin K, and B-family vitamins. Overall, dates provide a very nutrient-dense package of fiber, minerals, antioxidants, and more.
Types of Dates
There are many different varieties of dates available. Some of the most common types include:
Medjool Dates
Medjool dates are one of the most popular varieties. Originally from Morocco, medjool dates are now also grown in the United States, Israel, Saudi Arabia, Iran, and South Africa. They are large in size with a very tender, sweet, almost caramel-like flesh. They are considered the “king” of dates for their plump, juicy texture.
Deglet Noor Dates
Deglet noor dates are drier and less sweet than medjool dates. They have a smooth, almost creamy texture. Originally from Tunisia and Algeria, they are now popular in California as well. Deglet noor dates hold their shape when cooked so they are perfect for stuffing and baking.
Barhi Dates
Barhi dates are a round, golden yellow date with a chewy, sticky texture and mild caramel flavor. They have a shorter season than other varieties and are not always available fresh. Barhi dates are commonly dried or made into date syrup.
Zahidi Dates
Popular in the Southern United States, zahidi dates are also known as “white sugar dates.” They have a very soft flesh and heavy, sweet flavor. Zahidi dates work well for stuffing or baking.
Other Varieties
There are many less common varieties of dates as well, including:
- Aseel – Small, creamy dates from Iraq
- Dayri – Soft, round dates from Iran
- Halawi – Extremely sweet, soft dates from Iraq
- Khadrawi – Popular in the Gulf region, these are mildly sweet
- Maktoom – Large, reddish-brown dates from the UAE
How are dates eaten?
Dates are extremely versatile and can be eaten and prepared in many ways, both fresh and dried. Here are some of the most popular ways to eat dates:
- Eaten fresh – Fresh, ripe dates can be eaten out of hand as a snack.
- Chopped in salads and cereals – Chopped dates lend natural sweetness to grain bowls, green salads, or fruit salads.
- Stuffed with fillings – Medjool dates can be pitted and filled with cheese, nuts, coconut, or other ingredients for an appetizer.
- Baked into sweets – Dates work well baked into cookies, granola bars, energy balls, muffins, breads, and more.
- As a syrup – Dates can be pureed or simmered into a thick sweet syrup to top desserts, pancakes, or oatmeal.
- As date paste – Date paste is used to sweeten smoothies or spread on toast and sandwiches.
- In savory dishes – Chopped dates can add sweetness to savory tagines, curries, meatballs, and stews.
- Dried – Dried dates are a popular snacking option and are great chopped into trail mixes.
What are the health benefits of dates?
In addition to being naturally sweet and tasty, dates provide many potential health benefits. Here are some of the top health benefits associated with consuming dates:
High in Fiber
Dates are one of the most fiber-rich fruits. A serving of 5-6 dates provides about 3 grams of fiber. This fiber helps promote digestive health and can help relieve constipation. The fiber in dates may also help lower cholesterol and promote heart health.
Source of Antioxidants
Dates contain antioxidant compounds like carotenoids, phenolic acids, and tannins. These antioxidants help protect cells from free radical damage and may lower inflammation in the body. The antioxidants in dates have been linked to reduced risk of certain cancers and other chronic diseases.
May Promote Brain Health
Some studies have found that the antioxidants and magnesium in dates may help slow cognitive decline associated with Alzheimer’s and dementia. More research is needed though.
May Promote Natural Labor
Eating dates has long been recommended as a way to promote cervical dilation and labor in pregnant women past their due date. Some studies back this traditional use but more research is still needed.
Improves Digestion
The soluble fiber in dates helps form bulk in the digestive tract. This promotes regular bowel movements and improved digestion. Dates have been used traditionally to treat constipation and other digestive issues.
Strengthens Bones
The potassium, manganese, magnesium, and vitamin K in dates helps promote bone health and reduce the risk of osteoporosis. One study found dates may help slow bone loss in older women when consumed daily.
Are there downsides to eating dates?
Dates are a very healthy, nutritious fruit for most people. However, there are some downsides to consider:
- High in natural sugar – Dates are high in sugar, so portion control is important for people with diabetes or weight concerns.
- High calorie density – Dried dates are very energy dense with about 280 calories in 5-6 dates.
- Contain moderate oxalates – For people prone to kidney stones, oxalates in dates may pose a risk if consumed in large amounts.
- Allergies – Dates contain sulfur compounds and may trigger an allergic response in sensitive individuals.
As with most foods, dates are healthy in moderation as part of an overall balanced diet. Around 3-5 dates per day is a good target for most people.
How to choose and store dates
Picking fresh, high-quality dates ensures you get the most nutrition and flavor. Here are some tips for choosing and storing dates:
Choosing dates
- Look for plump, moist dates without crystallized sugar on skin
- Avoid hardened or dried out dates
- Medjools should feel heavy for their size
- Deglet noors should feel firmly soft
- Refrigerate and use fresh dates within a few weeks
Storing dates
- Store fresh dates in the refrigerator for up to 6 weeks
- Leave dates at room temp for a few days to ripen further if too firm
- Store dried, chopped dates in a sealed container in the pantry
- Freeze dates for up to 1 year to extend shelf life
- Save date paste and syrup in airtight containers in the fridge
What are the different ways to candy dates?
Candied dates, sometimes called glazed dates, are dates that have been cooked in sugar syrup, drained, and tossed in granulated sugar to form a candy-like coating. There are a few main ways dates can be candied at home:
Basic Pan Method
In a pan, combine sugar and water to make a simple syrup. Add pitted dates and simmer until saturated in syrup. Remove dates, drain excess syrup, then roll in sugar until coated. Allow to fully dry on a parchment lined baking sheet.
Candied in the Oven
Arrange pitted dates in a baking dish. Pour a sugar syrup made from equal parts sugar and water over dates. Bake at 250F for 30 minutes until softened. Remove, drain excess syrup, coat with sugar and allow to dry.
Dehydrator Method
Bring a simple sugar syrup to a boil then pour over pitted dates in a bowl. Allow dates to soak for 15 minutes, then drain. Arrange dates in a single layer on dehydrator trays. Dehydrate at 135F for 6-8 hours until dried. Toss in sugar once dried.
Dates candied with all of these methods will keep for 1-2 weeks stored in an airtight container at room temperature. For a flavor twist, you can use coconut sugar, maple syrup, agave, or honey in place of regular granulated sugar.
What ingredients are used to candy dates?
The main ingredients needed to candy your own dates at home are:
Dates
Medjool, deglet noor, or other plump, moist dates work best for candying. Avoid dried out dates.
Sugar
Granulated white sugar is traditionally used, but coconut sugar, brown sugar, or maple sugar also work.
Water
Water is combined with the sugar to create a simple syrup for candying the dates.
Spices and flavorings (optional)
Vanilla, cinnamon, cardamom, ginger, orange, lemon, or other spices can add flavor nuance.
That’s the basic foundation – from there you can customize with nuts, coconut, chocolate, or other mix-ins when coating the dates.
What is the process for candying dates?
Here is an overview of the key steps to candy dates at home:
- Rinse and pit the dates – Slit lengthwise and remove pits
- Simmer sugar and water into a syrup – 1 cup sugar : 1 cup water ratio
- Add dates and simmer for 5-10 minutes to saturate
- Remove dates from syrup and allow excess to drain off
- Spread dates in a single layer on a baking sheet or dehydrator tray
- Roll sticky dates in granulated sugar or coating of choice
- Dry for at least 4 hours, up to overnight, until no longer sticky
- Enjoy candied dates immediately or store in airtight container
Be sure the dates are very dry before storing – any excess moisture can lead to clumping. Letting them sit overnight helps ensure they are fully dried.
What are some serving ideas for candied dates?
Here are a few ideas for how to serve and enjoy candied dates:
- Straight as candy – Enjoy them as is for a sweet treat
- On desserts – Top cakes, cupcakes, cookies, ice cream
- In yogurt or oatmeal – Mix in for added sweetness and texture
- Stuffed – Stuff candied dates with peanut butter, almond butter, or soft cheese
- On a cheese board – Serve alongside cheeses and cured meats
- In trail mix – Toss chopped candied dates into DIY trail mixes
- Baked goods – Fold into cookie dough, muffin batter, quick breads
Candying brings out the natural sweetness in dates. So they pair well with both sweet and savory foods. Get creative with how you want to serve them!
What are the benefits of candied dates?
Candying dates has some advantages compared to eating them fresh or dried:
- Concentrated flavor – The candying process really intensifies the ripe, caramel-like taste of medjool dates
- Smoother texture – Candying makes the dates tender and less chewy than raw
- Lower moisture – Candied dates have a lower moisture content so they keep longer than fresh
- Decadent taste – Coating in sugar gives them a sweet candy-like taste and crispy texture
- Versatility – Candied dates work in both sweet and savory recipes
Candied dates deliver all the nutrients of fresh dates in an even more delicious way. The coating of sugar balances out the natural stickiness.
Conclusion
Candied dates are a delightful way to enjoy one of nature’s sweetest fruits. By simmering fresh medjool or deglet noor dates in a sugar syrup, then coating them in crunchy sugar, you get dates with a caramel-forward flavor and candy-like crunch. Candied dates are easy to make at home and keep well in an airtight container. They can be eaten out of hand as a treat, used in baked goods and yogurt, or stuffed for an appetizer. Any way you serve them up, candied dates are sure to satisfy a sweet tooth in a better-for-you way.