Skip to content
Skip to content



Foods Included

Red date, Chinese date, Korean date, Indian date, Barhi date, Dayri date, Deglet Noor date, Halawy date, Khadrawy date, Medjool date, Thoory date, Zahidi date


Dates are a small, highly sweet fruit with a hard pit inside. They grow on trees. They can be eaten raw as a snack or added to other dishes as a sweetener.

Buy It

Choose dates that are shiny, uniformly colored and not broken. Choose dates that are shiny, with even color. The skin should not be broken.

Store It

Store on the counter in a closed container for several months. Dates can also be stored in the fridge for up to a year.

Cook It

Remove the pit by cutting the date in half and scooping it out. Enjoy as is or chop and add to salads and other dishes. When chopped, dates are a great natural sweetener.

Why It's Great

Dates are fat free, saturated free, cholesterol free, sodium free, and a good source of fiber (1/4 cup provides 12% of the daily value for fiber). Dates also provide 8% of your daily potassium recommendation and 6% of your daily manganese recommendation in a 1/4 cup.

Try It

Lotus Root Mushroom Vegetarian Soup
3 hrs 10 mins

“Funded by USDA SNAP, an equal opportunity provider and employer. Visit for healthy tips.”