How Many Dates Per Day?

“How many dates a day” is one of the most common questions people ask, and the honest answer is: it depends on the person. Dates are a naturally sweet, energy-dense fruit, so the right amount varies with your appetite, your overall diet and your own needs.

Dates are a concentrated fruit

Because most of the water has left the fruit, dates are small but rich. A few pieces go a long way, which is exactly why they work so well as a snack, a natural sweetener or a quick bite with coffee or tea.

Enjoy them as part of a varied diet

Like any sweet food, dates are best enjoyed as one part of a balanced, varied diet rather than eaten by the handful all at once. Many people enjoy a few at a time, on their own or paired with nuts, cheese or yoghurt.

Which variety?

Large Medjool are filling and rich; milder Ajwa and creamy Barhi suit different tastes. See our guide, Medjool vs Ajwa vs Barhi.

Please note: This article is general information, not medical or nutritional advice. Dates are a food, not a treatment. For questions about your own diet, blood sugar, pregnancy or training, please speak to a doctor or a qualified dietitian.