Dates Are Getting the Candy Treatment, but Are They Good for You?
Sour, stuffed, and chocolate-covered versions are taking the internet (and supermarkets) by storm, but are they actually healthy?
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Once reserved for long hikes or the occasional pressed fruit bar, dates are everywhere right now! You've probably seen better-for-you dessert versions on your social media feed, and packaged snack varieties in grocery store aisles right next to your other favorite sweets. So, it begs the question: are dates the new candy? Let’s explore!
What is a date?
Dates typically grow in hot climates on date palm trees; contrary to their appearance, they are not a fully dried fruit. They are harvested when partially dehydrated, so they retain a large portion of their plump and jammy texture. Dates are grown throughout the Middle East and North Africa, but there are also growers in the U.S., mostly in Arizona and California. The most popular varieties include Medjool, which are tender and super sweet, and Deglet Noor, which have a milder taste. In addition to whole and pitted dates, you can find many date-based products online and in stores, including date syrup, date sugar, and date paste. All three of these finds can be used to add a lovely caramel-like sweetness to a variety of dishes.
Are dates healthy?
Dates can vary in size and weight, but a good-sized fruit will average just shy of 1-ounce (about 24 grams) and contains about 65 calories, 16 grams of carbs, 0.5 grams of protein, and 2 grams of fiber. Dates also contain a wide range of micronutrients, including potassium, magnesium, calcium, and iron. Dates are most well-known for their natural sweetness, and while they are high in natural sugars and carbohydrates, the fiber they contain does help offset spikes in blood sugar. A paper published in 2025 reviewed the vast number of studies investigating the health benefits of dates due to their nutrient content and bioactive compounds. With 65 calories each, portions do matter, but dates can absolutely be incorporated into a healthy diet.
Are dates the new candy?
Yes! From chocolate bars to sour gummies, date products are now mimicking popular candies, and being eaten as such. There are even date sauces and spreads mixed with chocolate, nut butters, and other candy-esque flavors that will likely speak to your inner candy lover. From DIY recipes to ready-made products you can grab at the store, here are some of the newest candy-style innovations featuring dates.
DIY Recipes To Try:
- S’mores Smashed Dates: According to social media, this mouthwatering s’mores-meets-date combo is the recipe of the summer. To make your own, top a flattened, pitted date with a light slather of marshmallow fluff, followed by a shard of graham cracker. Next, coat or drizzle the date with melted chocolate and place in the freezer to set. This sweet, crunchy, gooey, and pleasantly chewy creation will be a huge hit at your next outdoor gathering, no campfire needed.
- Cheesecake-Stuffed Dates: Cheesecake lovers won't be able to get enough of this unique takes on dates. To make it, simply stuff pitted dates with a creamy mixture of cream cheese and vanilla Greek yogurt, then top them with crunchy crumbled up freeze-dried fruit or cookie crumbs. As an (equally delicious) alternative, fill dates with plain, light cream cheese and a little strawberry jam.
- Salted Caramel Latte Dates: It may not sound like it on paper, but dates are the perfect ingredient to use when you want to make your own caramel sauce dupe. We love using it as topping for ice cream or to stir into a iced or hot latte. To make it, simply soak pitted dates in hot water for 10 minutes. Once ready, drain the dates and blend them with a little honey, a sprinkle of sea salt, and a splash of water until you have a pourable consistency. Serve hot or cold with milk of choice and a shot of expresso.
Products To Try:
Pass on the gummy worms and get your sour candy fix with these flavored dates instead. Made with nothing but dates, natural flavors, and citric acid for that signature pucker, this peachy variety gives nostalgic vibes. Also try out their Blue Raspberry and Cherry Cola flavors.
Peanuts are blended with a touch of natural sweetness and texture from tiny pieces of dates in this swirled spread. In addition to peanuts and dates, it also contains cinnamon and sea salt, and can be smeared on everything from toast to pancakes to apple slices for an elevated bite. We also recommend checking out the brand's date sugar-sprinkled Cereal Clusters.
If you're a person who appreciates variety, True Dates is a must-try for you. The brand flavors their dates with an innovative combination of ingredients, including nuts, vanilla, and dried spices. Cookie Dough (see above), Sour Watermelon, and Sour Apple are just a few of their unique offerings.
Perfect for a sweet treat on the go, Realsy individually wrapped dates make a great quick snack when sugar cravings strike. These nut butter-filled dates come in 4 flavors, including PB+J (see above) and Chocolate Peanut Butter, and all are made with 4-ingredients or less.
These California-grown dates with a craveable, crunchy coating are available in several flavors including, Sweet Peach, Sour Watermelon (see above), and Sweet Berry Fish. The candies have 80 calories per serving (3 to 4 dates) and are sweetened with mannitol, a sugar alcohol, which means each serving is free from added sugars.
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