Looking for the best time to eat dates for energy or digestion? These naturally sweet fruits provide carbohydrates for fuel and fiber to support regular bowel movements, both of which can help you feel better every day.
Dates are a go-to choice for a quick energy boost thanks to their high carbohydrate content (around 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 quick fuel.
For a general pick-me-up, dietitian and author of The Simple Pre-Diabetes CookbookLauren Harris-Pincus, MS, RDN, recommends eating dates between meals. Eating them around 3 p.m. can help you beat the 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, says 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 said. Health.
Try this: Post-workout is another smart option, says sports dietitian Roxana Ehsani, MS, RD, CSSD. The carbohydrates in dates, especially when combined with protein, help promote recovery and replenish muscle glycogen. And since 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 anti-inflammatory compounds as well as a solid amount of fiber: just three pitted Medjool dates provide 4.8 grams (about 13 to 19 percent 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 for digestive health.
Research hasn’t identified a specific time of day to reap the digestive benefits of dates, but snacking on them between meals remains a wise option. “Dates make an ideal between-meal snack because their fiber helps maintain a steady digestive rhythm throughout the day,” Woodson said. “This spacing allows your digestive system to constantly benefit from fiber without overloading it.”
That said, when you decide to eat dates is ultimately a matter of personal preference. “I recommend eating dates at the time that best suits your lifestyle,” Woodson said. Ehsani and Harris-Pincus agreed, both noting that dates can be eaten any time of day to improve digestion.
Try this: Whenever you enjoy them, experts recommend pairing them with a glass of water or other liquid to help the fiber flow smoothly through the digestive tract.
Although dates can energize you and aid digestion, it’s worth keeping in mind that they are relatively high in sugar.
Research shows that natural fruit sugars are more beneficial than added sugars because they contain fiber and other nutrients. But natural and added sugars are metabolized the same way and can contribute to weight gain or high blood sugar when consumed in excess. “Sugars can add up quickly,” Harris-Pincus said.
Try this: For blood sugar balance, Ehsani recommends pairing dates with protein, which helps slow the digestion of simple sugars. Some of her favorite snack preparations include adding dates to Greek yogurt or cottage cheese or stuffing them with peanut or almond butter.
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