It is ideal to have 100 g of dates or a handful of dates every day to get all the essential nutrients. It is ideal to have 100 g of dates or a handful of dates every day to get all the essential nutrients.

How many dates is a serving?

For dates, the serving size listed on the package is 1/4 cup or about five dates, but if youre worried about the sugar, I recommend eating one or two at a time.

Do you gain weight by eating dates?

In a 2020 clinical trial , researchers found that eating three dates per day did not lead to an increase in body mass index (BMI). Therefore, it seems that people can eat a small number of dates each day without this leading to weight gain.