6 Ways Medjool Dates Can Make You Healthier—and How to Eat More of Them

Satisfy your sweet tooth while soaking up health benefits. 

Medjool dates, a crown jewel of the produce aisle, are native to Morocco and once reserved as a delicacy for Moroccan royalty and their guests. The "king of dates" comes from the date palm tree, which grows in warm regions of the U.S. as well as parts of the Middle East, Africa, and South Asia. Dubbed "nature's candy," their semi-soft flesh is similar in texture and taste to delicious, chewy caramel.

"Medjool dates are known for their sweetness, making them an excellent snack or substitute for white sugar in recipes. They also provide an antioxidant and fiber boost," said Claudia Thompson, PhD, RD, a registered dietitian, and spokesperson for Zenwise.

Read on to learn more about the benefits of this sweet superfruit, as well as tips for using Medjool dates to take your snack and entertaining game to the next level.

Fresh Medjool Dates in a bowl with tea. Ramadan kareem. Grey stone background. Top view.
Getty Images

Medjool Date Health Benefits


According to Thompson, a 3.5-ounce serving of Medjool dates provides 20% of the recommended daily intake of potassium. "Potassium is one of the most essential minerals present in the human body. It regulates fluid balance, muscle contractions, and nerve signals," she noted. "When potassium levels are low, it impacts major bodily functions, leading to low energy levels, muscle cramps, and both physical and mental fatigue."


Each 3.5-ounce serving packs 7 grams of fiber, which Thompson says is crucial in helping regulate the digestive system and maintaining normal bowel health. "The daily recommended dietary fiber intake is 25 to 30 grams for helping clean out bacteria and buildup in the intestines and lower unhealthy cholesterol levels," she explains, noting that adding a digestive enzyme may help with gas or bloating that can arise when you increase your fiber intake.

Magnesium and Copper

Medjool dates provide about 14% of the recommended daily amount of magnesium your body needs, which Thompson points out is an important mineral for the human body and brain. "It regulates muscle and nerve function, blood sugar levels, and blood pressure," she said. "It's also crucial for protein synthesis in the body."

Iron Absorption

Thompson also notes that Medjool dates contain copper, which helps ensure your body gets enough iron. "Copper is essential for the human body because it contributes to iron absorption; and together, these minerals function to allow the body to form red blood cells," she said. "Copper also helps our bodies maintain healthy bones, blood vessels, nerves, and immune function."


You can also benefit from an antioxidant boost by adding Medjool dates to your diet. "Antioxidants help eliminate radicals from cells and DNA, and reduce the damage caused by oxidation," according to Thompson.

Vitamin B

Last, but certainly not least, Medjool dates contain Vitamin B6, which benefits your central nervous system and metabolism. "Vitamin B6 in the body functions to convert food into energy and helps to produce serotonin and dopamine," Thompson said. "Vitamin B6 is one of eight key B vitamins that are crucial in supporting proper cell function. When Vitamin B6 levels fall, people react with skin rashes, weakened immune systems, low energy levels, and more."

3 Ways to Make Medjool Dates a Part of Your Diet

It's easy to incorporate these sweet fruits are incredibly versatile and work well in many different dishes. For example, Medjool dates are perfect for blending in a smoothie to add some sweetness to your drink, and they make a flavorful addition to an otherwise boring salad.

But remember to space out this sweet treat. "Medjool dates are high in sugar so, as with any food, finding a balance is key to maximizing their nutritional benefits," Thompson said.

Creamy Date Smoothie
Grant Cornett

Creamy Date Shakes

Start your day with this healthy drink. It uses whole milk, pitted dates, and ice to create a frothy beverage that tastes like a milkshake, but is much better for you. Get the recipe.

Walnut Energy Bars Recipe
Jennifer Causey

Walnut Energy Bars

Need a midday energy boost? These Medjool date-and-walnut-based bars get a flavorful injection from ingredients like tahini, vanilla extract, and ground cinnamon and cardamom which draw out the caramel notes in the dates. Get the recipe.

Getty Images

Bacon-Wrapped Dates

This popular appetizer is the perfect balance of sweet and savory and is excellent for throwing something delicious together in a pinch. The goat cheese in this recipe adds a creamy texture you didn't know you needed. Get the recipe.

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