Date Fruit

Date fruits are tropical fruits with incredible health benefits. Their warm nature and sweet taste have made them particularly popular among people. Date with milk and different types of nuts is an excellent source of calcium, fiber, and magnesium, all beneficial to bone health. Milk and fresh dates can be a very healthy snack or breakfast beverage.

Date Fruit Review, Select, and Buying Tips

The Date Fruit fondly referred to as the "fruit of paradise," has been prized for eons, steeped in a rich history that reaches back into the annals of ancient times. This saccharine, adhesive delight has not only cemented its place in the culinary traditions of the Middle East and North Africa, but it has also claimed its space on contemporary tables worldwide.

In addition to providing excellent nutritional benefits, these fruits can also be used in various smoothies and confections. 

Different Types of Iranian Date Fruits

More than 20 different dates are grown in Iran, and a large portion is exported to other countries such as Canada and the United States. Some well-known types of them are presented in this section.

date fruit dried

Mazafati Date Fruit

Mazafati palms are the most popular type of fresh date among Iranians. This type of date has a moist texture and black color.

date fruit health benefits

Piarom Date Fruit

This is the most expensive type of date fruit in Iran. These dates are very late-maturing and are classified as semi-dry dates.

types of dates fruit

Shahani Date Fruit

This type of date fruit falls under the category of fresh dates. It has an excellent flavor and pleasing color and can be used to make date juice concentrate.

shahani date fruit

Zahedi Date Fruit

Zahedi dates have a soft texture and shiny skin. They are light brown on the outside and yellow on the inside. They are referred to as semi-dried dates and sometimes...dry dates.

Iranian date fruits in Canada and United States

Rabbi's Dates

It has reddish-brown skin that is thin, shiny, and wrinkled. This is the most significant type of date. It has low moisture content and a long lifespan and is a semi-dry date.

iranian rabbi date fruits

Medjool Dates

This date belongs to the semi-dry date category and has a sweet and delicious flavor. This date fruit is one of the most important Middle Eastern dates and has the most beautiful appearance of any date fruit.

iranian medjool date fruit

Some Amazing Health Benefits of Date Fruit

Like other nutrients such as nuts, pistachio, and honey, date consumption has numerous benefits. It reduces cholesterol levels, eliminates and relieves cardiovascular problems, relieves anemia, relieves sexual disorders and problems, relieves intestinal disorders, and improves bone health, among other things.

Dates help keep the brain healthy and prevent Alzheimer's disease by regulating blood pressure. They help lower the risk of colon cancer. They boost energy and can be beneficial to those who are experiencing excessive weight loss.

These fruits contain high levels of vitamins A, D, and C. So, in addition to improving eyesight, they aid in eliminating and preventing skin problems. Dates contain antioxidants, calcium, magnesium, phosphorus, iron, fiber, and copper.

Dates also help reduce hair loss and improve blood circulation in the scalp. The most common way to consume date fruit is their consumption with tea. Many people believe that the sugar content of dates is safe for diabetics and that drinking tea with dates instead of sugar is preferable.


In Iran, one of the most popular ways to consume dates is to remove and replace the seed with walnuts or other nuts. There are compelling scientific reasons for this pairing, such as eating fresh date fruit with walnuts prevents osteoporosis, improves nerve health, and prevents Alzheimer's and depression.

Nutritional Value of Date Fruit

One date (8g) provides 23 calories, 0.2g of protein, 6g of carbohydrates, and 0g of fat. Dates are a good source of potassium, magnesium, and iron. The following nutritional information is for one date (approximately 8 grams).

Dates also serve as a reservoir of antioxidants, shielding the body from the onslaught of free radicals and oxidative stress. These antioxidants have been associated with a diminished risk of chronic ailments such as cardiovascular disease and specific cancer types. In addition, the natural sugars found in date fruit extend a healthier alternative to the processed sweetness of refined sugar, making it an optimal choice for those seeking to curtail their sugar consumption.

Calories 23
Fat 0g
Sodium 0.2mg
Carbohydrates 6g
Fiber 0.6g
Sugars 5g
Protein 0.2g
Potassium 53mg
Magnesium 3.4mg
Iron 0.1mg

Comparison of Properties and Shelf Life of Dates

When choosing fresh or dried dates, consider these tips:

  • Fresh dates can only be refrigerated for 8-10 months, while dried dates for up to 5 years!
  • Dried dates are a better option if you want to keep dates for a long time.
  • Dried dates have nearly twice the calorie content of fresh dates. Fresh dates are a good choice if you want to lose weight, and dried dates are an excellent choice to gain weight.
  • The nutritional value of fresh and dried dates is nearly equal, but dried dates have more fiber-thereby more effective in digestive health.

Date Fruit in Beverages and Smoothies

The succulent date fruit imparts a profound natural sweetness and a rich depth of flavor to an array of beverages and smoothies. A well-known delicacy from the Middle Eastern regions is the refreshing "Jallab," concocted by blending date syrup, fragrant rosewater, and grape molasses with water. The libation is traditionally festooned with pine nuts and served over ice, making it an invigorating and thirst-slaking potion, particularly during scorching summer days.

Incorporating date fruit into smoothies is another splendid way to enjoy this natural sweetener, gifting the smoothie with a touch of sweetness and a plush texture. A concoction of dates, ripe bananas, your choice of milk or a dairy-free substitute, and a dash of vanilla extract whips up a delectable date and banana smoothie. This flavorful blend is pleasing to the palate and brimming with nutrients, making it a stellar option for a swift and nourishing breakfast or snack.

date fruit health benefits

Dates in Iranian Cuisine

In the rich tapestry of Iranian cuisine, the date fruit occupies a place of honor, weaving its sweet charm into many savory and sweet dishes. One such beloved Persian dish that showcases the date is "Khoresht-e Bamieh", a savory stew that unites okra, lamb, and dates in a delectable dance of flavors. The inherent sweetness of the dates acts as a counterpoint to the robust flavors of the stew, resulting in a gastronomic symphony that is as unique as it is delicious.

Another treasure from the land of Persia that beautifully exhibits the versatility of this luscious fruit is the "Fereni," a creamy symphony of rice pudding harmonized with the delicate essence of rosewater and milk. Dates are a natural sweetener in this performance, infusing a gentle sweetness and painting an exquisite flavor profile. Date syrup, a product of boiling dates to extract their natural sugars, often graces the stage of Iranian cuisine as a condiment or flavor enhancer.

Date Fruit in Persian Desserts and Baked Goods

Date fruit double with Saffron often takes center stage in the grand performance of Persian desserts and baked delicacies. One such act is the "Ranginak," a traditional Iranian canvas of date and walnut cake. The art of Ranginak is created by stuffing dates with walnuts, rolling them in crushed pistachios, and serving them with a drizzle of date syrup. The ensemble of sweet dates, crunchy walnuts, and the richness of pistachios crafts a delightful treat savored during special occasions and celebrations.

Another popular Persian dessert where dates shine prominently is the "Shirini Khoshk," a cookie made with dates, nuts, and aromatic spices such as cardamom and cinnamon. These cookies, often served with a cup of Persian tea, are a sweet indulgence for those with a penchant for sugary delights. The natural sweetness of the dates eradicates the need for additional sugar, transforming these cookies into a healthier alternative to traditional sweets.

Tips for Storing and Maintenance of the Date Fruit

In hot weather, refrigerate dates to avoid sour dates. It is best to freeze them if you intend to keep them for over a year. If the dates have dried out and lost their moisture, pour some water on them before eating them to give them a better shape.

Dates absorb odors in the environment very quickly, so keep them away from fragrant products, or put them in dishes with a lid or cover them with something. Best to be vacuumed. For many years, high-quality Iranian dates have been exported to various parts of the world. Thanks to the capabilities and knowledge available on CyrusCrafts, Persian tasty products are increasingly available in global markets.

CyrusCrafts, with its specialized activity in the supply, sale, and export of the finest varieties of dried fruits, offers you high-quality and one-of-a-kind products, allowing you to enjoy an outstanding and distinct flavor, reap the benefits of its numerous properties and cater to special and unique guests.

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