The Ultimate Guide to Dates: Varieties, Benefits & How to Actually Use Them

The Ultimate Guide to Dates: Varieties, Benefits & How to Actually Use Them

In Britain, people debate apples - Braeburn vs Cox vs Pink Lady.

In the Middle East, we do the same… but with dates.

For us, dates are not just a fruit. They are hospitality, ritual, nutrition, and memory. They sit beside tea when guests arrive, they break the fast in Ramadan, and they appear in everything from everyday snacks to royal feasts.

Yet in the UK, most people only know one or two varieties max.

There are actually hundreds of varieties, each with its own flavour, texture and use.

So here our guide to all things sweet, sticky and scrumptious! 

First: What Is a Date?

Dates grow on the date palm tree (Phoenix dactylifera) - one of the oldest cultivated plants in human history, farmed for over 6,000 years across Iran, Iraq, Saudi Arabia, North Africa and the Gulf.

They grow in huge golden clusters high up palm trees in desert climates. The trees need:

  • intense sun

  • almost no rain

  • but deep underground water

Farmers often still climb the trees by hand to harvest them.

A single palm tree can produce over 100kg of dates per year.

Dates are harvested at different stages, which is why some are crunchy and fresh, and others are soft and caramel-like.

The Main Types You’ll Actually Encounter

1. Medjool; “The King of Dates”

Large, fleshy, and almost toffee-like.

Origin: Morocco
Now grown in: Jordan Valley, Israel, Palestine, California, and parts of North Africa

Often called The King of Dates.

Medjool dates became internationally famous after being cultivated commercially in California in the early 20th century. Their large size and long shelf life made them ideal for export, which is why they dominate British supermarkets today.

Appearance: large, wrinkled, amber-brown
Texture: soft and fleshy
Flavour: caramel, honey, brown sugar

Best for:

  • stuffing with nuts

  • hotel lobby/breakfast bar snacks in a 5* hotel

  • sticky toffee pudding

These are easily found in most UK supermarkets. 

2. Deglet Noor;  The Everyday Date

Origin: Algeria & Tunisia
Name meaning: “Date of Light”

This is actually the most widely grown commercial date in the world.

Unlike Medjool, Deglet Noor is firmer and less sweet, which makes it far more versatile in cooking.

Appearance: smaller, golden-brown, slightly translucent
Texture: semi-firm and chewy
Flavour: mild, nutty, honeyed

Best for:

  • chopping into granola

  • cooking

  • date paste

Lower in price, these are also readily available across the UK in most supermarkets.

3. Mazafati (Bam Dates): The Persian Favourite

Dark, glossy and incredibly soft.

Grown in: Bam, Kerman Province (southeast Iran)

This is the date most Iranians grew up eating.

Mazafati are harvested relatively fresh and kept chilled, which is why they are glossy and almost melt when you bite into them.

Appearance: dark brown to black, shiny
Texture: very soft and juicy
Flavour: molasses, caramel, cocoa

These are the dates typically served with tea in Iranian homes.

Available in Iranian food stores & via our online bazaar

4. Barhi : The Rare One

These can even be eaten yellow and crunchy when fresh.

Flavour: butterscotch
Texture: apple-like when young, custard-soft when ripe

They almost never make it to UK supermarkets as they spoil quickly.

Why We Eat Dates With Tea

There’s a reason Middle Eastern hospitality always pairs dates and tea.

Dates provide:

  • natural sugars

  • quick energy

  • minerals

Tea slows the sugar absorption and aids digestion.
It’s basically the world’s oldest energy bar.

Nutritional Benefits (They’re Not Just Sugar)

Dates are often misunderstood as “too sugary”.
But they are actually a whole fruit, not refined sugar.

They contain:

  • fibre (excellent for digestion)

  • potassium (heart health)

  • magnesium (muscles & sleep)

  • iron

  • antioxidants

They release energy slowly, which is why they’re used to break fasts.

How to Eat Dates

  • as a snack with tea

  • as a pre-gym class energy booster!

  • after dinner instead of dessert

  • stuffed with walnuts or pistachios

  • dipped in tahini

  • alongside cheese (incredible with salty feta)

  • blitzed into smoothies

  • chopped into rice dishes

  • in cookies and cakes

  • date syrup as a natural sweetener

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