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Fresh Dates Vs. Dried Dates

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Comparison of dried and fresh dates

People think that fresh Yellow Dates (Rutab) is the same as dates. But there are differences between the two. The ripening process of dates fruits has four stages.

Some changes happen during these stages, including color, taste, and size. At first, the Dates are hard and green in color. Also, the taste is bitter and slightly astringent. Over time, its moisture content decreases, and its sugars increase until it is finally ripe. Rutab is the stage before dates that have more moisture and less sugar.

In the stage of ripe dates, its texture becomes stronger, and its moisture minimizes. The color of ripe dates is completely brown to black. At this time, dates fructose and glucose are high, sucrose is low, and its texture is uniform and sometimes wrinkled. From the palms whose fruit is Rutab (fresh Yellow Dates), we can mention Mazafati dates.

Rutab - Fresh Dates Vs. Dried Dates

What is the Difference between Fresh Dates and Dry Dates?

The difference between fresh and dried dates includes the following.

  • Lifespan
  • Calories
  • Nutrients
  • Energy
  • Fiber


Dried dates have less moisture and, as a result, stay fresh longer, while fresh dates have a lifespan of less than 8 to 10 months. Dried dates can be stored for up to 5 years if stored in the refrigerator. Therefore, dried dates have a longer lifespan than fresh dates.


Each hundred gram of dried dates contains 280 calories, while each hundred gram of fresh dates contains 145 calories. Considering your diet, you can eat fresh dates to lose weight, and if you want to gain weight, you can get extra calories from dried dates.


Both types (Dried dates and fresh) of dates have almost the same nutrients. Dates contain iron, vitamin A (good for eye health), potassium (good for the heart), and magnesium, which fight diabetes, high blood pressure, and depression. Dates are high in fructose, which too much fructose is harmful to your body. As mentioned, there is not much difference between the nutritional value of fresh and dried dates.


Dates are rich in carbohydrates, including sucrose, fructose, and glucose. It helps your body to earn quick energy. That’s the reason Athletes consume dates before each race to receive extra energy. There isn’t much difference between the energy of fresh dates and dried dates. Both dates are full of energy.


Dates are rich in fiber and prevent constipation. The amount of fiber in dried dates is higher than in fresh dates.Fresh Dates or Dried Dates - Fresh Dates Vs. Dried Dates


Can I use dried dates instead of fresh ones?

Dates have a rich source of carbohydrates and energy, each of which has about 20 to 70 calories. In the Middle East, where dates consume daily, the incidence of heart disease is very low. Most fruits contain a high percentage of water, but 70% of dates make up natural sugar. Different types of dates are in the market, but the question is fresh dates or dried dates, which one is better for you?

Dates are a beneficial fruit. If you want to lose weight, eat fresh dates and exercise daily. Various carbohydrates, vitamins, and proteins make you feel full. But if you like to gain weight, eat dried dates, which are rich in calories.

Dry Dates or Fresh Dates: Which is Better for Your Health?

Fresh dates are softer than dried dates. They have less moisture than fresh dates. From a nutritional point of view, there is no big difference between fresh and dried dates. But dried dates have twice as many carbohydrates as fresh dates. They are also a good source of fiber. Dried dates also contain high amounts of calcium and iron, but fresh dates are rich in vitamin C. If you are too thin and want to gain some weight, dry dates can be one of your dietary supplements.

High in sugar

Dried dates are high in sugar in addition to vitamins and minerals. It’s true for all kinds of dates, but dried dates are higher in sugar.


If you have high blood sugar, you can consume fresh dates because research has shown that they have a limited effect on glucose levels.

Also Read: Are Dates Good for Weight Loss?




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