Dates hanging from a date palm
The date is the very sweet drupe (fruit) of the date palm, a native of the Persian Gulf. They are oval cylindrical, 3–7 cm long, and 2–3 cm diameter, and when unripe, range from bright red to bright yellow in colour, depending on variety. Dates contain a single seed sometimes known as a stone.
Dry or soft dates are eaten out of hand, or may be pitted and stuffed with fillings such as
almonds, walnuts, candied orange and lemon peel, marzipan or cream cheese. Pitted dates are also referred to as stoned dates. Dates can also be chopped and used in a range of sweet and savoury dishes, from tajines (tagines) in Morocco to puddings, ka'ak (types of Arab breads and cakes) and other dessert items. Dates are also processed into cubes, paste, spread, date syrup or "honey" called "dibs", powder (date sugar), vinegar or alcohol.
In India, North Africa, Ghana, and Côte d'Ivoire, date palms are tapped for the sweet sap which is converted into
palm sugar (known as jaggery or gur), molasses or alcoholic beverages.
How much does one cup of dates weigh?
US cup to weight equivalents:
pitted, roughly chopped
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generic conversion table and a portions per person lookup.
Dates: What portion size makes one of my 5 a day?
from the drop-down selector below to find out what constitutes one portion of your Dates 5-a-day fruits.
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1 fresh apple
2 heaped tablespoons of apple puree
6 halves of unsweetened tinned apricots
3 whole fresh apricots
Half an avocado
4 heaped tablespoons of blackcurrants
4 heaped tablespoons of blueberries
11 tinned cherries
14 fresh cherries
3 fresh dates
2 fresh figs
150ml glass of unsweetened fruit juice
3 heaped tablespoons of tinned fruit salad
3 heaped tablespoons of fresh fruit salad
150ml glass of fruit smoothie
1 handful of gooseberries
8 segments of tinned grapefruit
half a fresh grapefruit
1 handful of grapes
2 kiwi fruit
6 tinned lychees
6 fresh lychees
3 heaped tablespoons of tinned mandarin oranges
1 fresh mandarin orange
2 slices of fresh mango (5cm or 2 inch)
1 slice of melon (5cm or 2 inch)
6 passion fruits
1 slice of pawpaw (papaya)
2 halves of tinned peaches
1 fresh peach
2 halves of tinned pears
1 fresh pear
2 rings of tinned pineapple
3 tablespoons of crushed pineapple
1 large slice of fresh pineapple
6 tinned prunes
20 tinned raspberries
2 handfuls of fresh raspberries
5 chunks of tinned rhubarb
2 heaped tablespoons of cooked rhubarb
9 tinned strawberries
7 fresh strawberries
1 heaped tablespoon of sultanas
1 heaped tablespoon of tomato puree
2 tinned whole tinned plum tomatoes
1 large fresh tomato
7 fresh cherry tomatoes
4 dried apple rings
3 whole dried apricots
1 handful of dried banana chips
1 heaped tablespoon of dried cherries
1 heaped tablespoon of dried cranberries
1 heaped tablespoon of dried currants
2 dried figs
1 heaped tablespoon of dried mangoes
1 heaped tablespoon of dried mixed fruit
2 halves of dried peaches
2 halves of dried pear
1 heaped tablespoon of dried pineapple
3 dried prunes
1 tablespoon of raisins
4 sundried tomatoes
5 a day fruit picker Apple: fresh Apple puree Apricot: tinned Apricot: fresh Avocado pear Banana Blackberries Blackcurrants Blueberries Cherries: tinned Cherries: Fresh Clementines Damsons Dates Figs Fruit juice: unsweetened Fruit salad: tinned Fruit salad: fresh Fruit smoothie Gooseberries Grapefruit: tinned Grapefruit: fresh Grapes Kiwi fruit Kumquats Lychees: tinned Lychees: fresh Mandarin oranges: tinned Mandarin orange: fresh Mango: fresh Melon Nectarine Orange Passion fruit Pawpaw (papaya) Peaches: tinned Peaches: fresh Pears: tinned Pear: fresh Pineapple: tinned Pineapple: crushed Pineapple: fresh Plums Prunes: tinned Prunes Raspberries: tinned Raspberries: fresh Rhubarb: tinned Rhubarb: cooked Satsumas Sharon fruit Strawberries: tinned Strawberries: fresh Tangerines Tomato puree Tomatoes: tinned Tomato: fresh Tomatoes: cherry - - - - - DRIED FRUIT - - - - - Apple rings: dried Apricots: dried Banana chips Cherries: dried Cranberries: dried Currants Figs Mangoes: dried Mixed fruit: dried Peaches: dried Pears: dried Pineapple: dried Prunes: dried Raisins Sultanas Sundried tomatoes
5 a day: See also
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