Packed with carbohydrates and fiber, dates offer a natural energy boost and digestive support. While there’s no single ideal time to eat them, experts say they may be especially helpful in certain situations.
Dates are a go-to choice for a quick energy boost thanks to their high carbohydrate content (about 5 to 18 grams per date, depending on size and type), most of which comes from natural sugars. Sugars break down more quickly than other carbohydrates, such as starches or fiber, providing the body with rapid fuel.
For a general pick-me-up, registered dietitian and author of The Everything Easy Pre-Diabetes Cookbook, Lauren Harris-Pincus, MS, RDN, recommends noshing on dates between meals. Eating them at around 3 p.m. can help you beat that afternoon energy slump, she said.
But if you’re relying on dates to fuel a workout, you’ll want to snack on them before you start exercising, said registered dietitian Stacey Woodson, MS, RD, LDN. “Dates are a smart choice for a pre-workout snack, [because] their carbohydrate content helps fuel working muscles, while their potassium supports proper muscle function,” she told Health.
Post-workout is another smart option, said sports dietitian Roxana Ehsani, MS, RD, CSSD. The carbohydrates in dates—especially when paired with protein—help promote recovery and replenish muscle glycogen. And because the body loses potassium through sweat during exercise, dates can help make up the difference, she said.
Dates are also a “fantastic way” to support healthy digestion, Woodson said. They contain inflammation-fighting compounds along with a solid amount of fiber—just three pitted Medjool dates provide 4.8 grams (about 13% to 19% of your daily goal). Fiber helps regulate bowel movements, and a 2025 study found that the fiber in dates may help promote the growth of beneficial gut bacteria—an important factor in digestive health.
Research hasn’t pinpointed a specific time of day to enjoy dates for digestive benefits, but snacking on them between meals is still a smart option. “Dates make an ideal between-meal snack because their fiber helps maintain a steady digestive rhythm throughout the day,” said Woodson. “This spacing allows your digestive system to benefit from the fiber consistently without overwhelming it.”
That said, when you decide to eat dates is ultimately a matter of personal preference. “I recommend eating dates at a time that works best for your lifestyle,” Woodson said. Ehsani and Harris-Pincus agreed, both noting that dates can be eaten any time of day to improve digestion.
Whenever you do enjoy them, experts recommend pairing them with a drink of water or another fluid to help the fiber move smoothly through the digestive tract.
While dates can energize you and support digestion, it’s worth keeping in mind that each fruit is relatively high in sugar.
Research shows that natural sugars from fruit are more beneficial than added sugars because they come packaged with fiber and other nutrients. But natural and added sugars are metabolized the same way and can contribute to weight gain or elevated blood sugar when consumed in excess. “The sugars can add up quickly,” Harris-Pincus said.
For blood sugar balance, Ehsani recommends pairing dates with protein, which helps slow the digestion of simple sugars. Some of her favorite snack-friendly preparations include adding dates to Greek yogurt or cottage cheese, or stuffing them with peanut or almond butter.
