Most pregnancy-related research on dates has used common varieties like Deglet Noor and Medjool, and both appear to offer similar benefits. The specific variety matters less than the amount you eat and when you start. Six dates per day during the final four weeks of pregnancy is the dosage used in the most widely cited studies, and it’s linked to better cervical readiness and shorter early labor.
Varieties Used in Research
The two date varieties most readily available in grocery stores, Deglet Noor and Medjool, are also the ones that show up most often in clinical research. Deglet Noor dates are smaller, drier, and firmer, while Medjool dates are larger, softer, and significantly sweeter. Six Deglet Noor dates weigh roughly 50 to 60 grams total, while six Medjool dates come closer to 150 grams, so the portion size differs quite a bit depending on which you choose.
Ajwa dates, a variety grown primarily in Saudi Arabia, have also been studied specifically for labor outcomes. Ajwa dates contain about 77% sugar and a notably higher mineral content (around 3%) compared to other varieties, which typically fall between 1.5% and 2.7%. Their calcium content is particularly high at roughly 1.2 grams per 100 grams of dried fruit. Research on Ajwa dates found a reduction in the duration of early labor among women who consumed them in late pregnancy. If you can find Ajwa dates, they’re a fine choice, but they’re harder to source and more expensive than Deglet Noor or Medjool in most Western countries.
The bottom line: pick whichever variety you enjoy eating consistently. The compounds responsible for the labor-related effects, particularly fatty acids and natural sugars, are present across all common date varieties.
How Dates Affect Labor
Dates contain a mix of saturated and unsaturated fatty acids, including oleic, linoleic, and linolenic acids. These fatty acids contribute to the body’s production of prostaglandins, hormone-like compounds that help soften and thin the cervix in preparation for delivery. This process, called cervical ripening, is one of the key steps your body needs to complete before active labor can begin.
Dates also appear to influence how uterine muscle responds to oxytocin, the hormone that drives contractions. Research suggests that compounds in dates interact with oxytocin receptors, helping the uterus contract more effectively when labor starts. Serotonin, tannins, and calcium found naturally in dates further support smooth muscle contraction. One study described dates as having “oxytocin-like effects,” noting they could serve as a natural complement to the body’s own labor hormones and may even help reduce postpartum bleeding.
When to Start and How Much to Eat
The most commonly cited protocol is six dates per day beginning at 36 weeks of pregnancy, or about four weeks before your due date. A 2011 study using this exact approach found that women who ate dates had significantly greater cervical dilation when they arrived at the hospital and were more likely to go into labor spontaneously without needing medical induction.
If six dates feels like a lot, keep in mind that six Deglet Noor dates is a fairly small handful. With Medjool dates, six per day is a more substantial snack, so some women prefer to split them across meals. You can eat them plain, stuff them with nut butter, blend them into smoothies, or chop them into oatmeal. There’s no evidence that cooking or blending dates reduces their beneficial compounds, so prepare them however you’ll actually eat them regularly.
Nutritional Benefits Beyond Labor
Dates are a concentrated source of natural energy, which becomes increasingly valuable in the third trimester when fatigue tends to peak. A six-date serving provides a meaningful amount of potassium (which helps manage the fluid balance issues behind pregnancy swelling), magnesium (important for muscle function and sleep quality), and fiber (helpful for the constipation that plagues most pregnancies). They also contain small amounts of B vitamins and iron.
The sugar content is real, though. Dates are roughly 60% to 80% sugar by weight depending on the variety, with glucose and fructose making up the bulk. For most pregnant women, this is fine when eaten as part of a balanced diet. The fiber in whole dates slows sugar absorption compared to, say, drinking fruit juice.
Dates and Gestational Diabetes
If you’ve been diagnosed with gestational diabetes, dates require more careful consideration. General dietary guidelines for gestational diabetes emphasize limiting simple carbohydrates that cause rapid blood sugar spikes, and dates are a high-sugar, carbohydrate-dense food. The standard advice is to keep carbohydrates to less than half of total daily calories and to spread them evenly across meals and snacks rather than eating large amounts at once.
This doesn’t necessarily mean dates are off the table entirely. One or two dates eaten alongside protein or fat (like a date stuffed with almond butter) will have a smaller blood sugar impact than six dates eaten alone. But the six-per-day protocol used in labor studies may be too much concentrated sugar if you’re actively managing blood glucose levels. Monitoring your blood sugar response after eating a small portion of dates can give you a practical sense of how your body handles them. Your care provider can help you decide whether the potential labor benefits outweigh the blood sugar considerations in your specific case.
Choosing and Storing Dates
Look for dates sold without added sugar or syrup coatings. Many packaged dates contain only one ingredient (dates), but it’s worth checking the label on flavored or coated varieties. Organic and conventional dates appear nutritionally equivalent in the existing research.
Dried dates keep for several months in a sealed container at room temperature, or up to a year in the refrigerator. Medjool dates tend to dry out faster than Deglet Noor because of their higher moisture content, so refrigeration helps them stay soft. If your dates harden, soaking them in warm water for 10 to 15 minutes restores their texture without affecting their nutritional profile.