About Dates
Dates are the sweet fruit of the date palm and are usually sold dried, though some varieties are available fresh. For babies and toddlers, dates can be a flavorful food when prepared safely, but their sticky texture and hard pit make them much trickier than many other fruits. They are rich in carbohydrates for energy and provide fiber to support digestion. Dates also contain potassium, along with small amounts of iron, calcium, and folate. Because they are naturally very sweet and concentrated in sugar, they are best offered in small portions alongside other nutrient-rich foods rather than as a main fruit. Dates are not a common allergen, but any food can cause a reaction. Rare oral itching or mild reactions may be more likely in children with certain pollen-related fruit sensitivities. The bigger concern for most babies is safety: always remove the pit, soften dried dates well, and avoid serving sticky whole dates to young children. Most babies can start dates from 6 months old if the fruit is fully pitted and served as a smooth puree or mashed into yogurt, oatmeal, or another soft food. As chewing skills improve, you can offer very finely chopped softened dates in mixed dishes. Whole or large pieces of dates should be delayed until your toddler is reliably chewing well and always eating with close supervision.
How to serve by age
Remove the pit completely. If using dried dates, soak in hot water until very soft, then puree or mash thoroughly. Mix a small amount into oatmeal, yogurt, or another soft food to reduce stickiness.
Offer only very soft, pitted date that has been finely minced and stirred into foods like porridge or yogurt. Avoid sticky clumps and do not offer chunks on their own.
Serve tiny, soft, pitted pieces mixed into foods such as oatmeal, couscous, or baked goods with a soft texture. Continue to avoid whole dates and large chewy pieces.
A soft, fully pitted date may be offered only if your toddler reliably takes small bites and chews well. Cut into smaller pieces if needed and supervise closely because the sticky texture still poses a choking risk.
Pairs well with
Safety & allergens
Dates are a high choking risk for babies and young toddlers because they are sticky, dense, and often contain a hard pit. Always remove pits completely. For younger babies, serve dates only as a smooth puree or well-mashed after soaking if dried. Avoid whole dates and large sticky pieces until your toddler is chewing very well.
What to watch for
Safety checklist
Storage & shelf life
Store fresh dates in the refrigerator in an airtight container and use within 1-2 weeks. Dried dates can be kept in an airtight container in a cool pantry for 1-2 months or refrigerated for longer freshness.
Freeze pitted dates or date puree in an airtight container for up to 3 months. Thaw in the refrigerator before serving.
Nutrition
- Rich in carbohydrates for energy
- Contains fiber to support digestion
- Provides potassium for muscle and nerve function
- Offers small amounts of iron and folate
- Very high in natural sugars
- Sticky texture can increase choking risk
- Not a strong source of protein or fat
- Best served in small portions
Key nutrients
Nutrition facts
| Calories | 277kcal |
|---|---|
| Protein | 1.8g |
| Carbs | 75.0g |
| Fat | 0.1g |
| Fiber | 6.7g |
| Sugar | 66.5g |
| Iron | 0.9mg |
| Calcium | 64.0mg |
| Potassium | 696mg |
| Vitamin A | 7.0µg |
| Folate | 15µg |
| Zinc | 0.44mg |
per 100 g
In season
Common questions
When can babies eat Dates?
Is Dates a choking hazard?
Is Dates a common allergen?
More first foods
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