Wet dates, also known as soft dates or fresh dates, are a type of date fruit that has not been dried. They have a soft, squishy texture and higher moisture content than dried dates. While most people are familiar with dried dates like Medjools, Deglet Noors, and Barhis, wet dates are lesser known outside of date producing regions.
What do wet dates look like?
Wet dates look quite different from dried dates. They are ovular in shape with a wrinkled skin that can range in color from bright yellow to dark brown. The flesh inside is soft and syrupy with a jelly-like consistency. When holding a wet date, you’ll notice it feels heavy and squishy in your hand.
Where do wet dates come from?
Wet dates are harvested from date palm trees, which are native to the Middle East and North Africa. Major date producing countries include Egypt, Saudi Arabia, Iran, Iraq, Pakistan, Algeria, and Tunisia. There are over 100 varieties of dates that can be harvested either wet or dried. Some common wet date varieties include:
- Medjool
- Barhi
- Deglet Noor
- Zahidi
- Halawy
Fresh dates are harvested by hand during the summer months when they reach the tamr stage of ripening. At this stage, dates are plump, soft, and contain the highest moisture content. The harvest season typically lasts from August through October.
How do wet dates differ from dried dates nutritionally?
Since wet and dried dates come from the same fruit, their nutritional profile is similar. However, wet dates contain more water and slightly less sugar than dried dates. Here is a nutritional comparison of a 100 gram serving of each:
| Nutrient | Wet dates | Dried dates |
|---|---|---|
| Calories | 277 | 282 |
| Carbs | 74 g | 75 g |
| Fiber | 8 g | 7 g |
| Sugars | 63 g | 66 g |
| Potassium | 696 mg | 656 mg |
As you can see, wet and dried dates are very similar nutritionally when comparing equal weights. The main differences are the higher water content and slightly lower sugar content of the wet dates.
What do wet dates taste like?
Wet dates have a very sweet, rich taste and soft, chewy texture when eaten fresh. They taste similar to dried dates but tend to be even sweeter and more syrupy due to their high moisture content. They have a caramel-like flavor along with notes of honey and brown sugar. The flavor and texture can be compared to a cross between figs and caramel. Their taste is so sweet that they are sometimes called “nature’s candy.”
How to eat wet dates
There are many ways to enjoy fresh wet dates, including:
- Eat them plain: Wet dates are perfectly sweet and delicious eaten as is. Simply remove the pit and pop the date in your mouth whole.
- Pair with cheese: Fresh dates complement cheese well. The sweetness balances salty cheeses like feta or goat cheese.
- Blend into smoothies: Add a few pitted wet dates into your favorite smoothie for natural sweetness and a boost of fiber.
- Include in oatmeal: Chopped dates pair nicely with oatmeal or yogurt for breakfast.
- Stuff with fillings: Remove pits and fill wet dates with nut butters, cream cheese, or nuts for an easy snack or appetizer.
- Chop into salads: The sweetness of chopped dates contrasts nicely with sharp flavors in salads.
- Puree into baked goods: Substitute wet date puree for sugar or honey in baking recipes.
With their sticky, gooey texture, wet dates work especially well in desserts like sticky toffee pudding, fruit crumbles, and baked goods. Their natural sweetness and moisture makes them a great alternative to refined sugar. Dates are also delicious grilled or sautéed to caramelize their sugars.
Are there health benefits to eating wet dates?
Yes, wet dates are highly nutritious and linked to many health benefits, including:
- High in antioxidants: Dates contain plant compounds like carotenoids and phenols that act as antioxidants to reduce inflammation in the body.
- Rich in fiber: The fiber in dates promotes healthy digestion and supports gut health.
- May boost brain health: Test tube studies indicate the antioxidants in dates may help protect neurons from damage and inhibit plaque formation in Alzheimer’s disease.
- Support heart health: The potassium in dates helps control blood pressure levels.
- Contain iron: Dates provide iron to prevent anemia.
- May prevent colon cancer: Compounds in dates inhibit the growth of colon cancer cells in laboratory studies.
- Help prevent constipation: The fiber in dates adds bulk to stool and may help relieve constipation.
Overall, incorporating a serving of nutrient-dense dates into your diet each day can provide valuable vitamins, minerals, antioxidants and fiber.
Are there downsides to eating too many wet dates?
While dates are very healthy, there are some potential downsides to keep in mind if you eat large amounts:
- High in natural sugar: Dates are high in fructose and glucose. People with diabetes should moderate portions.
- Easy to overeat: The sweet taste makes dates easy to over-consume in one sitting.
- High in calories: Dates are calorically dense, with over 100 calories in just 2-3 dates.
- Sticky texture: The sticky caramel-like texture can damage dental work.
- Cause gas and bloating: The fiber and fructose in too many dates may lead to gas and abdominal discomfort.
For most people, enjoying dates in moderation as part of a healthy diet should not lead to negative effects. Portion control is recommended, with a serving of 3-5 dates considered reasonable.
How to buy and store wet dates
Fresh wet dates have a short shelf life and are difficult to find outside of date-growing regions. When available, look for dates that are plump and unbroken with glossy, supple skin. Avoid any that are excessively sticky, dried out, or have crystallized sugars on the surface.
Store fresh dates in the refrigerator in a sealed container for up to 2 weeks. You can also freeze chopped dates for several months. For longer storage, drying or dehydrating fresh dates can extend their shelf life considerably.
Dried dates keep well in a cool, dry place for many months. Look for dried dates that are uniformly soft and pliable without added sugar or preservatives.
Popular ways to use dried dates
While this article focuses on fresh wet dates, dried dates are used in many traditional recipes around the world. Here are some popular ways to use dried dates:
- Add to trail mix, granola bars, energy bites
- Blend into smoothies
- Chop and mix into cooked grains like rice, couscous, or oatmeal
- Mix into yogurt or cottage cheese
- Add to oatmeal cookies, granola bars, and baked goods
- Blend into marinades and dressings
- Stuff with fillings like cheese or nuts
- Puree into energy balls or date paste
- Simmer into syrup as a sweetener for desserts
Dates work especially well in Middle Eastern dishes like tagines and rice pudding. Their caramel sweetness and sticky texture also make them perfect for desserts.
How do you pit wet dates?
Fresh wet dates contain a long, elongated pit at the center that must be removed before eating. Here are some ways to easily pit dates:
- Use a small paring knife to cut the date lengthwise and remove the pit.
- Slice a slit down the side of the date and use your fingers to pop out the pit.
- Use a date pitting tool or cherry/olive pitter tool to remove the pit.
- Place dates in a sealed bag and use a rolling pin to gently break down the flesh and release the pits.
Take care when pitting slippery, delicate wet dates to avoid damaging the fruit. It often helps to work over a bowl of water so the pits can drop directly in the water.
Date Recipes Using Wet Dates
Wet dates shine in dessert recipes that allow their sticky, gooey texture to be highlighted. Here are some delicious ways to use them:
Sticky Date Cake
This moist, dense cake is loaded with chopped wet dates for plenty of natural sweetness. Top with caramel sauce or vanilla ice cream.
Date Fruit Crisp
A combination of wet dates, apples, and spices is topped with a crispy oat streusel topping for the ultimate comforting dessert.
Date Energy Bites
Chopped dates are mixed with nuts and seeds then rolled into bite-size energy balls for a healthy portable snack.
Carrot Cake Overnight Oats
For a nutritious breakfast, wet dates pair nicely with carrot cake spices and creamy oats soaked overnight.
Date and Walnut Bread
The classic combination of dates and walnuts creates a naturally sweet and nutty quick bread perfect for breakfast or snacking.
Date Almond Smoothie
Pitted dates blended with almond milk and banana creates a creamy, filling smoothie full of nutrition.
Conclusion
Wet dates are a highly nutritious fresh fruit that make an excellent natural sweetener in recipes. Their sticky, caramel-like taste and texture lend well to desserts, smoothies, salads, and snacking. While they can be difficult to find, fresh dates offer a sweet taste of the Middle East. Substituting wet date puree for refined sugar is an easy way to boost nutrition in baked goods. Overall, enjoying dates in moderation can provide valuable antioxidants, fiber, vitamins, and minerals as part of a healthy diet.
