How many dates can be eaten per day?

Dates are loaded with calories and carbs and sugar, so it completely depends on your purpose, but if you want to maintain your current weight, you can eat 5 to 7 dates per day. Also, fresh and dried dates are different. With almost 7 grams of fiber in a 3.5-ounce serving, including dates in your diet is a great way to increase your fiber intake.

It is ideal to have 100 g of dates or a handful of dates every day to get all the essential nutrients, according to highly respected food and nutrition database from the United States Department of Agriculture.

Fresh California Fruit Dates

Calories: 282
Protein: 2.5 grams
Carbs: 75 grams
Fiber: 8 grams
Sugar: 64 grams
Calcium: 3% of the Daily Value (DV)
Iron: 6% of the DV
Potassium: 14% of the DV
Magnesium: 10% of the DV
Copper: 23% of the DV
Selenium: 6% of the DV
Vitamin B6: 10% of the DV
Folate: 6% of the DV

Apart from minerals and vitamins, dates are the best source of antioxidants. Dates are rich in a trace mineral called selenium that may decrease the risk of bladder cancer and prostate cancer.

Dates are usually dry and small, this makes eating multiple dates very doable, as a result, it's easy to eat large amounts of calories, fiber, and natural sugar in one sitting. Therefore, be sure to eat dates in moderation.

There are times when eating dates may be ideal, such as:

  • At breakfast.
  • As an afternoon snack.
  • When you’re hungry.
  • Before a workout.
  • As a nighttime snack.