How Much Fiber in Dates?

Dates Fiber Facts

Dates pack 3.2g of fiber in just 2 pieces. They're nature's candy — intensely sweet with a caramel-like flavor, making them perfect for satisfying sugar cravings while getting fiber. Medjool dates are the most popular variety.

💡 Tips for Getting More Fiber from Dates

• ✓Stuff with almond butter for a high-fiber dessert
• ✓Blend into smoothies as a natural sweetener + fiber source
• ✓Great pre-workout snack — quick energy + fiber

How Dates Fits Your Daily Goal

Based on 25g daily recommendation (adult female, 30 years)

One serving of dates provides 13% of your daily fiber. You would need about 7.8 servings to meet your full daily goal from dates alone.