nuts and dry fruits

Top 9 Premium Quality Dates That You Should Eat

Nuts and dry fruits are the #1 choice when it comes to healthy eating (or guilt-free snacking). They provide numerous health benefits and also promote emotional well-being. Among the vast list of nuts and dry fruits, dates are a nutritional-dense dry fruit that can be eaten whole or mixed with other delicacies.

During the month of Ramadan, individuals break their fast with dates as they are high in natural sugar, potassium, magnesium, and vitamins. This makes them an excellent source of energy, which helps alleviate lethargy and headaches. Dates are also rich in iron, which helps maintain blood sugar levels. Most importantly, being high in fiber, dates help improve digestion, which is beneficial after a prolonged day of fasting.

Below we have listed the top-quality dates to eat for Ramadan and beyond. These different varieties of dates along with date products mentioned here can also be used for cooking, sweetening drinks, and baking.

A] Premium Quality Dates To Eat

As a fruit of an ancient tree, dates are considered a superfood. Almost all types of dates are sourced from the Middle East, which is home to some of the oldest date palms. Mentioned below is the best types of dates (khajur) that are popular in India and worldwide.

  1. Medjoul Dates :

    Want an instant energy boost? Try Medjoul dates - also known as the ‘King of Dates’. These soft and juicy dates are an excellent pre-workout and post-workout snack. They have a caramel-like taste and are 100% gluten-free. They are high in fiber and include key minerals that help strengthen the bones. As a natural sweetener, they can also be added to oats, milkshakes or smoothies. So, wait no longer and purchase this succulent dry fruit today!

    Medjoul Dates

  2. Ajwa Dates :

    Sourced from Saudi Arabia, Ajwa dates are packed with nutrients and known for their unique taste. They come from one of the most ancient trees and are the most popular dates eaten during Ramadan. Ajwa dates are black & curly, have a good texture and are flavourful. They contain high levels of iron, which helps prevent anaemia. They also help strengthen the immune system. Additionally, these premium quality dates are the ideal choice to chase away mid-day hunger pangs.

    Ajwa Dates

  3. Mabroom Dates :

    As a rich source of dietary fibre, Mabroom dates can keep you satiated for longer. They have soft, reddish-brown skin and are mildly sweet. You can eat them as a whole or add them to sweet and savoury recipes. Mabroom dates are a good source of protein, which helps build lean muscles. Plus, they have vitamins that help keep the skin radiant and protect it from free radicals.

    Mabroom Dates

  4. Safavi Dates :

    Unlike other dates, Safavi dates are semi-dried dates in deep black colour and are soft, moist and flavourful inside. They are one of the best dates to eat for Ramadan as they are highly nutritious, providing immense health benefits. Safavi dates promote good heart health and is known to provide relief from intestinal disorders. They can help prevent anaemia and is excellent for bone and teeth health. Also, since they are harvested during the summer months, they are one of the top dry fruits to eat during summer.

    Safavi Dates

  5. Oman Dates :

    Large in size with dark brown colour, Oman dates are delicious, chewy & juicy, and a perfect treat for anyone with a sweet tooth. They are one of the most common dates consumed worldwide, after Medjoul dates. They are replete with essential vitamins, minerals and nutrients, making them suitable for daily snacking. Oman dates are also gluten-free, and apart from eating whole, you can use them to make energy bars, stuffed cookies, date ladoos, and granolas.

    Oman Dates

  6. Delkash Dates :

    Delkash dates are another super healthy variety of dates that can provide you with an energy boost throughout the day. These dates are plump & soft and have reddish-brown skin and sweet sticky flesh. They are a healthy snack that you can munch on at home, school, or the office. These finest khajurs also help boost brain and digestive health and can be used as a natural sweetener in baked goods.

    Delkash Dates

  7. Amary Dates :

    Amary dates have high fibre content, which can help improve your digestive health. They are low in calories and have zero fats, making them a good choice for those who want to maintain a healthy weight. Moreover, these large and reddish-brown dates can also help control blood sugar levels. Amary dates are sourced from Saudi Arabia and are a great alternative to refined sugar.

    Amary Dates

  8. Azmah Safavi Dates :

    Just like there are abundant health benefits of eating dates, likewise, there are many types of dates, making them the most versatile dry fruit. Azmah Safavi Dates are premium quality dates sourced from Saudi Arabia. These dates have brown-black skin and sweet flesh and can be used to make baked goods such as this whole wheat date and walnut cake.

    Azmah Safavi Dates

  9. Oriental Dates :

    Oriental dates are soft, chewy and deliciously sweet. This date has dark brown skin, making it look like chocolate. These dates are commonly found in energy bars and are available all year round. The power-packed nutrients in dates, including Oriental dates, make them a healthy snack and a sweet treat. Like other dates, Oriental dates can be added to smoothies and milkshakes.

    Oriental Dates

B] Different Date Products

As a versatile fruit, dates are used to make different products that are healthy alternatives to common ingredients used while cooking or baking. Listed below are some of the date products offered by Handful of Health.


  • All-Natural Date Sugar :

    If you are looking for a healthier alternative to refined white and brown sugar, then all-natural date sugar is just what you need. By switching to date sugar, you can enjoy all the sweetness and nutrients available in whole dried fruits while staying away from the ill effects of refined sugar. Our all-natural date sugar consists of 100% organic dates that are grounded into a fine powder, making it a good choice for baking, cooking or adding to drinks, yoghurt, cereals and more.

    Date Sugar

  • Date Paste :

    Enjoy the goodness of wholesome dates with this pack of organic date paste. Made of premium dates, this product is healthy & tasty and an ideal substitute for sugary syrups and sweeteners. It has a rich, creamy and pit-free texture and is highly nutritious. It can be consumed directly or used to make healthy cakes & cookies or to sweeten smoothies.

  • Organic Date Syrup :

    Made with 100% organic dates, our date syrup can be used to sweeten tea & coffee or to drizzle on pancakes, toast, ice cream and salad dressings. It can also be used as a marinade. The richly flavoured taste of date syrup will surely make it a treat for all - children and adults alike. What’s more, it is rich in minerals & vitamins and has zero fats and cholesterol, making it well-suited for daily use.

Eating Dates in Summer: Is it Safe?

  • The nutritional value of dates is extremely high, making them a go-to healthy snack for all seasons. However, since dates produce more body heat, it is ideally a perfect dry fruit to keep you warm during the winter. But, eating dates in moderation (two or three pieces) during summer is also considered safe and is especially great for those with iron deficiency.

  • Apart from the whole date fruit, you can also try stuffed dates that include roasted nuts (pistachios, almonds and walnuts) and candied lemon & orange peels.