When can babies eat Date?
From 6 months
Start with: Smooth, skinless paste.
Dates are incredibly nutrient-dense, providing a concentrated source of energy, potassium, and fiber. They are excellent for natural sweetening and digestive health. Because they are very sticky and contain a hard pit, they must be softened and finely chopped or pureed before being served to babies.
How to serve Date, by age
- 6mo
From 6 months: Smooth, skinless paste.
Never serve whole. Soak dried dates in hot water for 15 minutes to remove the skin and soften the flesh, then blend into a smooth paste. This paste can be used to sweeten infant cereals or yogurt. One teaspoon is plenty for a single serving.
- 9mo
From 9 months: Finely minced, softened bits.
Continue with date paste or introduce very finely minced, soaked dates mixed into oatmeal or pancakes. Ensure the pieces are not 'clumpy' or excessively sticky, as this can make swallowing difficult for the baby.
- 12mo
From 12 months: Small, bite-sized chopped pieces.
Serve as small, chopped pieces (pitted). Dates are a great addition to homemade energy balls or sugar-free muffins. Always check for pit fragments, even in 'pitted' varieties.
Choking risk & safe preparation
High choking risk
Dates are a major choking hazard because they are gummy and can easily get stuck in the throat. Their skin is also difficult to chew. Always pit, soak to soften, and chop or puree them. Medjool dates are softer and easier to work with than Deglet Noor.
Allergen information
Not a common childhood allergen. Reactions are possible with any food, so introduce it on its own first.
Nutrition & benefits
Extremely high in potassium and magnesium, which support muscle and nerve function. They provide a quick, natural energy boost for active crawlers.
- Brain Food
- Digestion-friendly
Per 100 g
- Energy
- 277kcal
- Protein
- 1.8g
- Fat
- 0.1g
- Fiber
- 6.7g
- Iron
- 0.9mg
- Vitamin C
- 0mg
See all nutrients (22)
Macronutrients
- Energy
- 277 kcal
- Protein
- 1.8 g
- Carbohydrates
- 75 g
- Fat
- 0.1 g
Key Minerals
- Iron
- 0.9 mg
- Calcium
- 64 mg
- Zinc
- 0.4 mg
- Sodium
- 1 mg
- Potassium
- 696 mg
- Magnesium
- 54 mg
- Phosphorus
- 62 mg
- Copper
- 0.4 mg
- Manganese
- 0.3 mg
Vitamins
- Vitamin A
- 7 mcg
- Vitamin C
- 0 mg
- Vitamin D
- 0 mcg
- Vitamin B6
- 0.3 mg
- Vitamin K
- 2.7 mcg
- Folate
- 15 mcg
- Thiamin (B1)
- < 0.1 mg
- Choline
- 9.9 mg
Other
- Fiber
- 6.7 g
Source: USDA FoodData Central
Pairs well with
Recipes with Date
Apple & Pumpkin Seed Oat Bars
These chewy, naturally sweet bars are a fantastic way to introduce more iron into your toddler's diet. Using homemade apple sauce and fiber-rich oats, they provide a satisfying texture for little ones who are confidently chewing. They are perfect for on-the-go snacking or a quick breakfast.
Carrot and Oat Baby Donuts
These soft and chewy rings are a fantastic way to introduce veggies at breakfast time. Naturally sweetened with banana and a hint of date, they have a gentle texture that is perfect for babies practicing their pincer grasp.
Cocoa & Date Fudge Balls
Rich, fudgy no-bake bites made with dates, walnuts, cocoa, and chia seeds, finished with a coconut coating. All the indulgence of chocolate fudge with none of the added sugar.
Cottage Cheese & Blueberry Muffins
Protein-packed muffins with a delightfully moist crumb, thanks to blended cottage cheese in the batter. Bursting with juicy blueberries and sweetened naturally with dates, these are a wonderful way to boost your little one's protein intake at breakfast or snack time.
Date & Seed Toasted Granola with Berries
A wholesome, iron-rich breakfast that helps toddlers practice their chewing skills with a satisfying crunch. Naturally sweetened with dates and packed with nutritious seeds, it's a perfect energy-boosting start to the day.
Soft Date & Oat Bliss Balls
Naturally sweet and chewy bite-sized balls made with softened dates, oats, and a hint of vanilla. A perfect iron-rich snack for busy toddlers.
Frequently asked
Are dates too sugary for my baby?
While dates are high in natural sugar, they also contain fiber which slows down sugar absorption. They are a much healthier alternative to refined sugar, but should still be offered in moderation.
Do I need to peel the dates?
For 6-month-olds, it is best to remove the skin after soaking as it can be tough and a gagging trigger. For older babies, if the date is soaked well, the skin usually blends easily into a puree.
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