Types of Dates: How to Pick the Right Khajoor for You

These are three distinct types of dates with different origins and textures. Kimia dates are an Iranian variety — naturally soft, moist and mildly sweet, making them the easiest everyday snack. Medjoul dates (also called Medjool) are larger and richer, often called the king of dates; they are more filling and tend to cost a little more. Kalmi dates are firmer and drier with a deeper caramel edge. All three are wet dates, meaning they have more moisture than chhuara (dry dates), which are better suited for cooking or longer storage.

Two to three dates a day is a reasonable amount for most healthy adults, regardless of which types of dates you choose. Dates are naturally high in sugar, so eating a large amount at one sitting is not ideal. If you are managing blood sugar levels or have diabetes, speak to your doctor about the right amount for your diet.

Yes, most types of dates can form part of a daily diet for most people. They bring natural sugars alongside fibre, potassium and iron — the fibre may help slow how quickly sugar enters the bloodstream compared to a plain sweet snack. Two to three a day as a mid-morning snack or before exercise works well for most healthy adults.

All types of dates keep best in a sealed container in the fridge. Check the best-before date printed on your pack — typically around 60 days for loose varieties. Keep them away from moisture and strong-smelling foods. If dates smell fermented or feel unusually sticky, discard them and replace.