Dates are sweet, nutrient-dense fruits that grow on date palms, offering a rich source of fiber, potassium, and antioxidants, which support digestion and heart health. Native to the Middle East, dates are commonly consumed dried or fresh and are popular in many cultures for their natural sweetness and health benefits. They are also used to sweeten dishes and snacks naturally. Dates are an excellent source of quick energy due to their high natural sugar content. Five popular varieties of dates include:

Medjool – Large, sweet, and soft with a rich, caramel-like flavor.
Deglet Noor – Smaller, firmer, and less sweet, often used for baking.
Barhi – Soft, sticky, and extremely sweet when fresh, with a honey-like flavor.
Khadrawy – Moist, soft, and sweet with a caramel-like taste.
Zahidi – Firm, dry, and mildly sweet, often used in cooking and snacking.