Medjool Dates



Medjool dates are available year-round.

Nutritional Value

Dates are a good source of fiber, vitamins and minerals. They have small amounts of calcium, iron, potassium, phosphorus, magnesium, zinc, copper and manganese. Dates also contain some protein and sugar (mainly in the form of glucose and fructose). In addition to these beneficial nutrients, dates offer antioxidants that can help protect against disease.


Medjool dates are great for snacking or baking. They can be eaten fresh as is or chopped up and added to oatmeal or other baked goods. Dried Medjool dates make an excellent sweetener in smoothies or salad dressings. The flesh of the date is also great for making energy bars or energy balls. Dates can be used to sweeten sauces and stews or added to rice dishes for a delicious flavor.

Health Benefits

Dates are high in fiber, which helps promote digestive health and can also help lower cholesterol levels. They are also rich in polyphenols, which act as antioxidants that protect cells from damage caused by free radicals. Eating dates is thought to help reduce inflammation, improve blood sugar control and promote heart health. The magnesium in dates may also help relax your muscles and nerves, reducing stress and promoting better sleep.

Cooking Tips

Medjool dates can be eaten raw or cooked with other ingredients. To prepare them for cooking, soak the dates in hot water for 10-15 minutes. This will make them more pliable and easier to work with. Dates can be added to salads, stuffed with nuts or cheese, blended into smoothies or sauces, or used as a sweetener in recipes. They can also be roasted or pan-fried for a crunchy treat.

Storage Tips

Dried dates should be stored in an airtight container in a cool, dry place for up to six months. Refrigerate fresh dates for up to three weeks or freeze them for up to one year. Soaked dates can also be frozen and used later in recipes. When thawing frozen dates, let them sit at room temperature before using them in recipes.

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