Break Your Fast Healthily with Dates



It's Ramadan! Ramadan is a month of blessings, mercy, forgiveness, and of tremendous reward for the righteous. 

Ramadan, a month of fasting and prayer during which Muslims refrain from eating or drinking from sunrise until sunset.  Dates are the most popular food served to break the fast because they provide a quick energy boost!

Anas ibn Malik: The Messenger of Allah (PBUH) used to break his fast before praying with some fresh dates; but if there were no fresh dates, he had a few dry dates, and if there were no dry dates, he took some mouthfuls of water.

Reference: Sunan Abi Dawud 2356

Palm trees produce dates, which are usually planted and cultivated in various parts of the world, including Morocco, Southeast Asia, Africa, the Middle East, and even the United States. This fruit is not only eaten as a fruit but is also used in cooking food items, smoothies, and desserts.

Ibn `Umar: The Prophet (PBUH) said, "There is a tree among the trees which is similar to a Muslim (in goodness), and that is the date palm tree."

Reference: Sahih al-Bukhari 5448

Most people who fast during Ramadan may experience dehydration through sweat and urine, which may cause headaches, constipation, shorter periods of sleep, and increased urine concentration. So, how do they regain energy and rehydrate consumed during fasting?

The best way was breaking fast with dates and drinking plenty of water, and consuming fluid-rich fruit, vegetables, yogurt, soups, and stews. All of this plays a crucial role in rehydrating before the next fast. 

Abdullah bin Ja'far: “I saw the Messenger of Allah (PBUH) eating cucumbers with dates.” 

Reference: Sunan Ibn Majah 3325

Sahl bin Sa’d:  “The Messenger of Allah (PBUH) used to eat dates with melon.”

Reference: Sunan Ibn Majah 3326

Nutritional Benefits of Breaking Fast with Dates

Ramadhan is a time for spirituality and a time for self-reflection. A time for self-control and for filling our souls with good deeds. Dates are the traditional food to break your fast with, and for a good reason.

Dates are a rich storehouse of nutrients and minerals. These fruits are loaded with calcium, potassium, iron, and phosphorus. Studies also show that dates can reduce the risk of heart disease, cancer, high blood pressure, and diabetes. Consequently, as a health-conscious individual, you can take advantage of the following benefits from dates.

The body uses stored carbohydrates and fats during fasting hours when it does not consume food or drinks. Do you know one pitted Medjool date contains 17.99 g of carbohydrates? It is also a great source of natural sugar; it provides a quick burst of energy. It serves as an excellent and healthy alternative for desserts or sugary foods.

When it comes to breaking the fast, dates are the perfect companion. They offer a variety of essential nutrients and minerals. They are a potent source of dietary fiber that may help cure constipation and reduce colon cancer risk. Include dates in your diet to boost your fiber intake, which can be good for your digestive health.

Dates are enriched with potassium, calcium, phosphorus, and magnesium, which are great for building strong bones and reducing the risks of osteoporosis. Additionally, dates are high in calories and contain essential vitamins.

Best Dates for Breaking Fast in Ramadan

You look forward to breaking fast for the whole day, and it is vitally essential to break your fast the right way to give you the most spiritual, physical, and nutritional benefits.

Medjool Dates are the most popular of the dried dates available. They are known to be the sweetest of all date varieties. Medjool dates have a softer, creamier texture and sweeter flavor.  If you're trying to incorporate dates into your iftar (breaking fast), Medjool dates are the way to go.

They're tasty and are a healthy addition to your iftar menu. Every bite is like a mini-explosion of flavor that melts in your mouth. Medjool Dates are also great for making smoothies, baking, adding to cereal, fruit salad topping, etc.

Ways to Incorporate Medjool Dates for Breaking Fast

Dates are healthy and nutritious and can be used in various ways to enhance the iftar table, which is the special iftar meal shared at sunset to break the fast.


One of the things I love about dates is that they're versatile. They're significant for breaking fast with water, but they're also great to add to different recipes. Today, I will share my three favorite ways to break my fast with dates.

You can use Medjool dates in various ways, from toppings on a fruit salad to a snack or a dessert.

1. Chocolate Covered Dates

Try chocolate-covered Medjool dates for breaking fast this Ramadan. Made with all-natural ingredients, these Medjool dates are bursting with the sweetness that melts in your mouth. The chocolate-covered Medjool dates are bite-sized and have a soft, chewy texture.

If you are thinking of incorporating dates to your iftar recipe that will be healthy, nutritious, and still tastes delicious, then chocolate-covered dates are for you. Whether you're fasting or just looking for a snack on the go, these tasty treats will give your body the energy boost it needs to get through the day.

Don't know how to make chocolate-covered dates? Don't fret! Medjool Days offers luxurious dates that you can use towards making chocolate covered dates.

2. Banana and Dates smoothies

After a long day of fasting, it's finally time to break your fast with this healthy, filling, and delicious smoothie made with milk, dates, and banana. The ingredients are simple, and the taste is perfect. Blend the ingredients in a high-speed blender for 1-2 minutes.

You don’t need to add any sugar because the dates and bananas provide the perfect amount of sweetness. Use chilled or frozen bananas for the best taste, or add some ice. For perfect sweetness, add Medjool Dates. This is a simple and healthy way to break your fast after a long day of fasting.

3. Dates over fruit salads

Fruit salad with dates is a delicious dish that will fulfill your taste buds to the optimum. Add the chunks of your favorite fruits to a bowl, top them with nuts and dates and enjoy in iftar. This is a great and healthy salad to break your fast. You can have it for breaking fast or as a side dish to your lunch or dinner menu. It is ideal for those on a diet or those on a ketogenic diet.