Eat Right: The Ultimate Guide to Dates

Grown on date palm trees, dates are small, oval-shaped stone fruits that have a single seed surrounded by outer fleshy fruit.


While dates can be eaten fresh, they are commonly sold dried in many variations, including Medjool dates from Jericho, Lulu dates, Fard dates, among others. With so many types of dates available in the market, it can be difficult to select the right date for your palate.


As such, we have compiled everything you need to know about each type of date and its benefits to help you pick out your next date to try!


What Are The Benefits of Dates?



While dates are well loved for their sweet taste, it also comes along with a lot of health benefits. In fact, dates are one of the most sought after fruits in the world of health and nutrition!


Here are 3 benefits of dates:

  1. High nutritional value

  2. High in antioxidants

  3. Helps fight diabetes

What Types of Dates Are There?


1. Lulu Dates


One of the most popular types of dates in the market, Lulu dates are small and round, with a medium to dark brown colour and a moderate level of sweetness. It’s beautiful appearance and flavourful taste are just a few of the key qualities that date lovers appreciate about Lulu dates.


Packed full of vitamins and dietary fibre, it’s soft and meaty flesh is full of iron, magnesium, calcium and copper. Lulu dates also provide numerous medicinal benefits and therapeutic properties due to its high nutritional value.


Try incorporating Lulu dates into your meals or bakes for a healthy, yet sweet-kick!


2. Fard Dates


Distinct for its glossy and nearly smooth surface, Fard dates have a deep dark brown colour and tender skin.


Moderately sweet, Fard dates have a strong fibre structure and a soft and thick flesh that wraps around a small seed.


Rich in dietary fibre, antioxidants, iron, potassium, magnesium and Vitamin C, Fard dates are a great guilt-free midday snack that can be added to smoothies for an on-to-go pick me up!


3. Khenaizi Dates


Firm, fleshy, with a slightly longer pit, Khenaizi dates are highly sought after for their rich yet not mild flavour. A moderately sweet date option, Khenaizi dates are the perfect choice for those that prefer a balanced sweetness in dates.


Rich in iron, sodium, potassium and fluorine, Khenaizi dates are beneficial for the digestive system as they contain amino acids and soluble and insoluble fibres.


4. Khalas Dates


Commonly consumed in the Middle East, Khalas dates are reddish-brown and of average size and oblong shaped. Meaty and tender to bite, Khalas dates have a full-bodied flavour and a creamy, butter-caramel taste.


Moist and sticky to touch, Khalas dates are favoured for their high fibre content, rich vitamins and minerals. Incorporating Khalas dates into your dishes can assure you a multitude of nutritional and health benefits in each serving.


5. Medjool Dates


Commonly known as the ‘Fruit of Kings’, Medjool dates are deep brown and larger than the average date. Soft and chewy in consistency, Medjool dates boast fleshy and juicy meat due to their high fructose content.


A dates nutrition powerhouse, each Medjool date is low in calories while containing a wide variety of antioxidants and nutrients such as potassium, iron and fibre that supports heart health, lowers your risk of heart disease and promotes digestion.


What Are Four Ways to Consume Dates?

While dates are great in their natural form, why not inject some creativity into them by incorporating them into your favourite recipes to take your recipes to a whole new level!


1. Lattes


Instead of using artificial sweeteners to achieve a caramel latte, why not incorporate Jericho Medjool Dates to make a healthy caramel latte with an all natural caramel flavour.


2. Pastries and Bakes


Want to try a fun baking idea but don’t want the calories that come with it? Why not whip yourself up some Date Crown Khenaizi Date-filled pastries that make a great healthy (but equally as tasty!) alternative to chocolate chip cookies!


3. Breakfast Oatmeal


Incorporating Date Crown Fard Dates into your breakfast oatmeal is a great way to kick-start your day due to its high fibre content and pulp that can keep you satisfied and full throughout the morning.


4. Milkshakes or Energy Shakes


Perfect for the Singapore weather, milkshakes and energy shakes are creamy and refreshing to replenish your thirst. Adding Date Crown Khalas Dates into your shake gives it a naturally sweetened taste, along with all the nutritional benefits.


Incorporate Dates Into Your Lifestyle


All in all, dates are an all round healthy fruit that you should definitely include in your diet and lifestyle. High in antioxidants, fibre and multiple nutrients, dates are a great and easy source of nutrition that can help improve your overall health.


With so many varieties and types of dates available in the market, you are sure to find one suitable for you. The collection includes brands ranging from Date Crown, Masafii, Siafa, Sunfruit and many more.


With that, always remember to stay happy and healthy!


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