Dates vs. Prunes

Dates vs. Prunes
Health Benefits of These Dried Fruits
Mark Wallace
a glass tray of dried fruit

Not all sweets are manufactured in factories with refined sugar. If you crave something delicious that’s also good for you, look to dried fruits. Besides their sweetness, both dates and prunes offer bonuses for your health.

What are Dates?

This fruit grows on date palm trees in warm climates. While you can eat them fresh, most dates available commercially in the US are dried after they’re harvested. The most common varieties found here are medjool and deglet noor.

Nutrition

While high in sugar (27 grams per two dates, along with 110 calories), dates also offer calcium, iron, magnesium, and potassium.

Dates are also rich in polyphenols, beneficial natural compounds that contribute to vascular health, a healthy digestive system, and even the prevention of cancer and Type 2 diabetes.

If you need to watch your blood sugar, fresh dates might be a better option since the drying process concentrates their sugar.

Are Prunes Related?

Not a sibling or even a cousin of dates, prunes are dried plums. Two types are widely available in the US: European and Japanese.

Nutrition

Lower in calories than dates (five prunes offer only 104 calories and 17 grams of sugar), prunes are also a good source of nutrients.

They provide vitamins A, B6, C, and K along with the minerals copper, iron, manganese, and potassium.

A good source of both soluble and insoluble fiber, prunes help with nutrient absorption, digestion, and bowel regularity.

Some research suggests that prunes appear superior to psyllium for improving constipation.

They also contribute to a healthy gut microbiome, lower blood pressure, and bone health, while offering support for overactive bladder.

So What’s The Difference?

  • Size and Form

    Dates may be smaller than prunes and usually contain a round, pointed pit; most prunes sold in the US are pitted.

  • Carbs and Calories

    Both dates and prunes are nutritious, with dates being sweeter and higher in both carbs and calories.

  • Flavor Profile

    Dates, being sweeter than prunes, tend to be better for baking. The flavor of prunes tends to be more subtle.

  • FIber Content

    Both of these dried fruits are rich in dietary fiber, making them good boosters of digestive health.

Sources

“Date palm fruit (Phoenix dactylifera): Effects on vascular health” by U.A. Al-Dashti et al., International Journal of Molecular Sciences, 4/28/21

“Date palm (Phoenix dactylifera L.) fruit’s polyphenols as potential inhibitors for human amylin fibril formation and toxicity in type 2 diabetes” by A. Chaari et al., International Journal of Biological Macromolecules, 12/1/20

“Prunes preserve hip bone mineral density . . .” by M.J. DeSouza et al., American Journal of Clinical Nutrition, 10/6/22

“The role of prunes in modulating inflammatory pathways to improve bone health in postmenopausal women” by M.J. De Souza et al., Advances in Nutrition, 10/2/22

“Systematic review: the effect of prunes on gastrointestinal function” by E. Lever et al., Ailmentary Pharmacology & Therapeutics

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Contributor
Nan Fornal
Tags
dates
digestion
fiber

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Cranberry-Almond Energy Bars

Cranberry-Almond Energy Bars
Prep Time
20 minutes, plus 1 hour chill time
Number of Servings
12 bars
Ingredients
  • 2 cups whole almonds
  • [q:1/4] tsp salt
  • [q:1 1/2] cups dried cranberries
  • [q:1 1/2] cups chopped pitted dates
  • 2 Tbsp water
  • [q:1/4] tsp vanilla extract
Directions
  1. Line an 8-inch square metal baking pan with plastic wrap, letting excess hang over sides of pan.
  2. Add almonds and salt to a food processor and lock the lid into place. Turn on processor and process until almonds are finely ground, 20 to 30 seconds. Stop processor and remove lid.
  3. Add cranberries, dates, water, and vanilla to processor and lock lid back into place. Hold down pulse button for 1 second and then release. Repeat until fruit is finely chopped and mixture starts to clump together, about fifteen 1-second pulses. Stop processor, remove lid, and carefully remove processor blade.
  4. Use a rubber spatula to transfer mixture to plastic-lined baking pan, and spread into an even layer. Fold excess plastic over top and use your hands to press mixture firmly to flatten.
  5. Place baking pan in the refrigerator and chill until firm, about 1 hour.
  6. Transfer chilled mixture to a cutting board and discard plastic. Slice mixture in half, and then cut each half crosswise into 6 pieces (you should have 12 bars). Serve. (Bars can be refrigerated in an airtight container for up to 1 week.)
Nutrition Info
1 bar: 278 Calories, 6 g Protein, 0 mg Cholesterol, 43 g Carbohydrates, 34 g Total sugars (0 g Added sugars), 6 g Fiber, 12 g Total fat (1 g sat), 50 mg Sodium, [nut:4] Vitamin E,

Chickpea Tagine

Chickpea Tagine
Prep Time
40 minutes
Number of Servings
4
Ingredients
  • 2 Tbsp olive oil
  • 1 onion, minced
  • 3 garlic cloves, minced
  • 4 carrots, chopped into [q:1/2]-inch pieces
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground cinnamon
  • [q:1/2] tsp ground ginger
  • 1 (15 ounce) can chickpeas, drained
  • 2 cups low-sodium vegetable broth
  • 1 medium lemon, juiced
  • [q:1/2] cup chopped dates
  • [q:1/2] cup chopped dried apricots
  • Salt and freshly ground black pepper
  • [q:1/4] cup slivered almonds, toasted
  • Handful cilantro, chopped
Directions
  1. Heat oil in a large pot over medium heat. Add onion and sauté for 5 minutes, stirring frequently.
  2. Add garlic, carrots, cumin, coriander, cinnamon, and ginger and sauté for 3 minutes.
  3. Add chickpeas, broth, lemon juice, dates, and apricots. Simmer over medium-low heat for 25 to 30 minutes, or until broth is almost completely absorbed and carrots are tender.
  4. Season to taste with salt and pepper. Before serving, garnish with slivered almonds and cilantro.
Nutrition Info
Tagine only: 455 Calories, 14 g Protein, 75 g Carbohydrates, 38 g Total sugars (0 g Added sugars), 16 g Fiber, 15 g Total fat (2 g sat), 615 mg Sodium, [nutrition:5] Vitamin A, Folate, [nutrition:4] Phosphorus, [nutrition:3] Vitamin B6, E, [nutrition:2] Vitamin B2 (riboflavin), Iron, Magnesium, Potassium, Zinc, [nutrition:1] Vitamin B1 (thiamine), B3 (niacin), C, Calcium

Date and Walnut Muffins

Date and Walnut Muffins
Prep Time
80 minutes prep time
Number of Servings
make 12 muffins
Ingredients
  • [q:1 1/2] cups coarsely chopped dates
  • [q:1/3] cup chopped walnuts
  • 3 Tbsp vegetable oil
  • 2 tsp baking soda
  • [q:1/2] tsp salt
  • 1 cup boiling water
  • [q:2/3] cup amaranth flour
  • [q:3/4] cup sorghum flour
  • [q:3/4] cup tapioca starch/flour
  • [q:1/2] cup organic sugar
  • [q:1 1/2] tsp xanthan gum
  • 2 eggs
  • 2 tsp vanilla extract
Directions
  1. Grease a 12-cup muffin tin.
  2. Combine dates, walnuts, oil, baking soda, and salt in a medium bowl. Pour in boiling water. Set aside for 20 minutes.
  3. Meanwhile, combine amaranth, sorghum, and tapioca flours in a large bowl. Whisk in sugar and xanthan gum. Set aside.
  4. Whisk eggs and vanilla in another medium bowl until combined. Stir in date mixture. Add date-egg mixture to flour mixture in large bowl. Stir until combined.
  5. Pour batter evenly into muffin cups. Let sit for 30 minutes. Preheat oven to 350°.
  6. Bake muffins for 18 to 20 minutes, or until firm to the touch. Remove muffins from pan and allow them to cool on a rack.
Nutrition Info
1 muffin: 242 Calories, 4 g Protein, 46 g Carbohydrates, 3 g Fiber, 6 g Total fat (1 g sat), 221 mg Sodium, [nutrition:1] Magnesium, Phosphorus

Pecan Pie Energy Balls with Bone Broth

Pecan Pie Energy Balls with Bone Broth
Prep Time
Prep: 15 minutes, Total: 1 hour 15 minutes
Number of Servings
6-8
Ingredients
  • [q:1 1/4] cups pecans
  • [q:3/4] cup Bone Broth Protein™ Vanilla
  • [q:1/4] teaspoon sea salt
  • 1 cup dates, halved and pitted
  • 1 tablespoon honey
  • 1 tablespoon melted coconut oil
  • 1 teaspoon vanilla extract
Directions
  1. Place pecans in a food processor and pulse until in fine pieces.
  2. Add protein powder and sea salt, pulsing until well combined.
  3. Add dates, honey, oil and vanilla, and process until combined and sticky.
  4. Form into ball shapes and refrigerate for 1 hour.

Baked Apple Stuffed Crumble

Baked Apple Stuffed Crumble
Prep Time
15 minutes, plus 30 minutes cook time
Number of Servings
Serves 4
Ingredients
Directions
  1. Preheat oven to 400 degrees.
  2. Line a large baking dish with tinfoil. Pour in [q:1/2] cup water.
  3. Wash apples and cut off the apple tops to about [q:1/4] way down (you want a large enough opening for the crumble to fit). Remove as much of the core and seeds as possible without cutting through to the bottom.
  4. Set apples on tinfoil, and bake for 15 minutes.
  5. Meanwhile, prepare the crumble by placing the rest of the ingredients in a blender. Blend to a crumbled consistency (scraping down sides as needed).
  6. Transfer crumble to a bowl and set aside.
  7. Once the apples are done, remove from oven, add [q:1/4] cup more water to the bottom of pan. Then, stuff each apple with the crumble.
  8. Bake for another 15 to 18 minutes. Serve warm.

Chocolate-Avocado Mousse

Chocolate-Avocado Mousse
Prep Time
10 minutes, plus 20 minutes soak time
Number of Servings
Serves 4
Ingredients
  • 2 ripe avocados, halved, pitted, and peeled
  • [q:1/3] cup raw cacao powder
  • 2 Tbsp raw honey
  • 4 Medjool dates, pitted and soaked in warm water for 20 minutes, then drained
  • 1 tsp ground cinnamon
  • 1 vanilla bean, split lengthwise and scraped
  • 8 fresh cherries
  • Pistachio nuts 
  • Toasted coconut shavings, to serve
Directions
  1. Combine avocado, cacao powder, honey, dates, cinnamon, and vanilla bean seeds in a food processor. Blend until very smooth and fluffy.
  2. Spoon mousse into four small glasses. Top each with two cherries, pistachio nuts, and toasted coconut.
Nutrition Info
330 Calories, 5 g Protein, 0 mg Cholesterol, 44 g Carbohydrates, 28 g Total sugars (9 g Added sugars), 13 g Fiber, 20 g Total fat (5 g sat), 10 mg Sodium, [nut:3] Vitamin B6, [nut:2] Folate, Magnesium, Phosphorus, [nut:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Vitamin E, Vitamin K, Iron, Potassium, Zinc

Homemade Nature Bars

Homemade Nature Bars
Ingredients
  • 1 cup Kamut cereal puffs (Nature's Path) (or rice puffs if gluten-free)
  • [q:1/2] cup of dates, pitted and soaked, then mixed into a paste
  • [q:1/4] cup of millet flakes (or oatmeal)
  • [q:1/4] cup sunflower seeds, unsalted
  • 2 to 4 Tbsp coconut flakes, unsweetened
  • 2 Tbsp toasted, salted hemp seeds (see note below)
Directions
  1. Start by soaking the pitted dates for about 15 minutes to 1 hour (use warm water to prep faster), drain but reserve the water. In a large bowl, mix all the ingredients together. The mixture should stick together; if not, add just a little water from the dates and mix again. It should not be wet, however.
  2. On a portable flat surface, a dish or cutting board, lay a sheet of parchment paper and scoop out the mixture. Shape into a rectangle and flatten as tight as possible. Cover and place into the fridge for 1 to 2 hrs (or even until the next day). (Makes 5 to 6 bars, depending on how you cut them; double the ingredients for a larger batch.)
  3. Remove from fridge and cut into smaller rectangular pieces lengthwise. Wrap individual pieces in small squares of parchment paper. Then it's best to place them back into the fridge so they hold their shape better.

Date Nut Bread

Date Nut Bread
Prep Time
15 minutes
Number of Servings
Serves 12
Ingredients
  • 1 cup dates
  • 1 tsp baking soda
  • 1 cup hot water
  • [q:1/3] cup butter
  • 1 cup sugar
  • 1 egg
  • [q:1 1/2] cups unbleached flour
  • [q:1/2] cup chopped walnuts or pecans
  • Pinch of salt
  • 1 tsp vanilla
Directions
  1. Preheat oven to 350. Coat a loaf pan with cooking spray.
  2. Cut dates into small pieces and place in a small bowl. Dissolve soda in hot water and pour over dates. Let cool.
  3. In a large mixing bowl, cream butter and sugar. Add egg and beat well.
  4. Add date mixture, flour, nuts salt, and vanilla. Stir to mix well.
  5. Bake for one hour or until toothpick inserted in the middle comes out clean. Cool in pan on wire rack for 30 minutes. Turn out onto a serving plate and cut into slices.
Nutrition Info
239 calories, 4 g Protein, 40 g Carbohydrates, 3 g Fiber, 9 g Total fat (4 g sat, 2 g mono, 2 g poly), 175 mg Sodium, Vitamin B1 (thiamine), B3 (niacin), Manganese
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