Red Dates (Jujube) Benefits in Chinese Medicine, and Easy Ways to Use Them

Red dates, also called jujubes, Chinese dates, hong zao (红枣) or da zao (大枣), are the dried fruit of the jujube tree. In Chinese medicine they are a gentle, sweet food herb traditionally used to nourish qi and blood, support the spleen and stomach, settle the mind and smooth out the harsher edges of herbal formulas. Most people enjoy them simmered into tea, soup or congee.

If you grew up in a Chinese household, you probably found a few wrinkly red dates floating in nearly every pot of soup your mother or grandmother made. This guide explains what they are, what the nutrition data actually shows, how they compare with honey dates and Medjool dates, and the easiest ways to bring them into your own kitchen this week.

What are red dates, and are they the same as jujube?

Yes. Red dates and jujubes are the same fruit. Jujube is the English name for Ziziphus jujuba, a small tree in the buckthorn family, and red dates is the everyday name for its dried fruit in Chinese cooking. You will also see Chinese dates, hong zao (红枣) and, in herbal texts, da zao (大枣), which simply means big date.

The tree has a long history. A New Mexico State University extension guide notes that jujube has been cultivated in China for more than 4,000 years, starting along the Yellow River. Growers selected it from the wild sour jujube, whose seed is a separate and well known herb called suan zao ren (酸枣仁).

Despite the name, jujubes are botanically unrelated to the dates that grow on palm trees. They just look similar once dried, which is how the shared name stuck.

Fresh vs dried jujubes

Fresh jujubes are crisp and taste a little like a mild apple. You can find them at Asian grocers in late summer and early fall. Once fully red and dried, they turn chewy, deeply sweet and wrinkled, and that dried form is what Chinese medicine and home cooks reach for all year.

Good dried red dates are plump, glossy and dark red, with skin that wrinkles but does not crack open into dust. They should smell sweet, never sour or musty. Our premium red dates (hong zao) are sold whole, the way you will find them in a family pantry.

What nutrients are in red dates?

Dried red dates are mostly natural carbohydrate with a useful amount of fiber. According to USDA FoodData Central, 100 grams of dried Chinese jujube provides 281 calories, 72.5 grams of carbohydrate, 6 grams of fiber, 4.7 grams of protein and very little fat. They also stand out for vitamin C, with 218 mg listed per 100 grams.

That vitamin C figure is what surprises most people. Many dried fruits lose most of theirs, yet the USDA entry for dried jujube is far higher than it is for Medjool dates, which list zero. Fresh jujube is listed at 69 mg per 100 grams, since drying concentrates everything as the water leaves.

Keep in mind that vitamin C is sensitive to heat. A long simmer will reduce some of it, so the numbers below describe the dried fruit itself, not the finished tea.

Figures from USDA FoodData Central (SR Legacy entries for dried Chinese jujube, raw jujube and Medjool dates).

What about a typical serving?

Nobody eats 100 grams of red dates at once. A review in Frontiers in Pharmacology notes that folk practice recommends about three dates a day, roughly 15 grams dried. Using the USDA numbers, that small handful works out to about 42 calories, close to 1 gram of fiber and around 33 mg of vitamin C.

Beyond vitamins and minerals

Researchers are also interested in other compounds in jujube. A 2021 review in the Journal of Zhejiang University Science B describes polysaccharides, triterpene acids, flavonoids and cyclic AMP in the fruit, with levels that vary widely between cultivars. Most of that work so far comes from lab and animal studies, and the authors note that clinical studies in people are still few.

So the honest summary is this. Red dates are a nourishing, naturally sweet whole food with a long traditional record, and modern science is still catching up on the details.

What are red dates good for in Chinese medicine?

In Chinese medicine, red dates are a sweet, warm food herb traditionally used to nourish qi and blood, strengthen the spleen and stomach, calm the spirit and harmonize the other herbs in a formula. They are considered gentle enough for daily cooking, which is why they show up in so many family soups and teas.

Their reputation goes back a long way. The Shennong Bencao Jing, one of the earliest Chinese materia medica, placed jujube among the top grade herbs, described as nourishing blood, supporting sleep quality and helping digestion, according to the Frontiers review. A 2024 literature review in the journal Foods describes dried jujube the same way, as a superior herb valued for calming and for nourishing the blood and the spleen and stomach.

Nourishing qi and blood

In Chinese medicine, qi is the energy that keeps everything moving, and blood carries nourishment to the body and the mind. When either runs low, people often describe feeling tired, pale or easily worn out. Red dates are one of the classic food herbs for gently topping both back up, often alongside goji berries, longan and dang gui. If this idea is new to you, our guide to what herbal tonics are and how they work is a helpful primer.

Supporting the spleen and stomach

The spleen, in Chinese medicine, is the center of digestion. It turns food into the qi and blood the rest of the body depends on. Red dates are traditionally used to keep that system steady and well fed, which is why they pair so naturally with digestive foods like congee. You can read more on our spleen meridian page, which also covers its partner organ, the stomach.

Calming the spirit

Red dates are also linked to the heart and the shen, or heart-mind. A small number of dates in evening tea is a common family habit for winding down. One well known classical formula, Gan Mai Da Zao Tang (甘麦大枣汤), is made from just three foods, licorice, wheat and jujube, and has been used for centuries to settle an unsettled heart-mind. Explore the heart meridian in Chinese medicine to see how this connects to rest and emotional ease.

Harmonizing formulas

Ask an herbalist why there are red dates in a formula and the answer is often that they help everything get along. Their sweetness softens bitter or sharp herbs and is traditionally believed to protect the stomach. Gui Zhi Tang (桂枝汤), a Han dynasty formula still widely used today, includes jujube alongside cinnamon twig, peony, ginger and licorice. Red dates and fresh ginger together are one of the most common pairings in Chinese cooking for exactly this reason.

To see how the spleen, heart and other organ systems fit together, visit our Chinese medicine organs and organ clock guide.

Red dates vs honey dates vs Medjool dates, what is the difference?

Red dates are dried jujubes. Honey dates, called mi zao (蜜枣), are jujubes that have been cooked in a sugar or honey syrup and dried, so they taste much sweeter and are softer. Medjool dates come from the date palm, a completely different plant. They are all sweet, but they behave very differently in a pot of soup.

Honey dates are a Cantonese soup staple. One or two are enough to round out a whole pot, especially in soothing autumn soups made with pear, almonds or monk fruit. Our candied honey dates (mi zao) are the ones you will find in classic soup recipes.

Can you swap them? Medjool dates are not a substitute for red dates in herbal soup. They melt into the broth, add a lot of sugar and do not carry the same traditional role. Honey dates can stand in for red dates in a pinch, but use only one or two or the soup will taste like dessert.

How do you prepare dried red dates?

Rinse dried red dates under cool water, then either score each one with a knife or remove the pit. Cutting them open lets the flavor and nutrients reach the water much faster. For tea, simmer for 20 to 30 minutes. For soup, add them for the last hour or so of a long simmer.

How to pit red dates

1. Rinse the dates in a bowl of cool water and rub them gently to remove any dust.
2. Pat them dry so they do not slip on the cutting board.
3. Use a small paring knife to cut a slit along one side, from top to bottom.
4. Open the date like a little book and pull out the pointed pit with your fingers.
5. If you want to keep them whole, just score two or three shallow cuts into the skin instead.

Many families pit red dates because the seeds are thought to be slightly warming and heavy. For a simple pot of tea, scoring is plenty. A sturdy pair of kitchen scissors works well too, especially for slicing dates into thin strips for congee.

Should you soak them first?

Soaking is optional. A 15 minute soak in warm water softens very dry dates and makes them easier to pit. Skip it if your dates are already plump.

Simmering basics

• Use about one cup of water for every one or two red dates in tea.
• Start them in cold water and bring it up to a boil, then reduce to a gentle simmer.
• Simmer with the lid partly on so the liquid reduces a little and concentrates.
• The dates are done when they look puffed and the water has turned a soft amber.
• Eat the softened dates afterward. They are part of the food, not just a flavoring.

How do you make red date tea?

To make basic red date tea, score or pit 5 to 6 dried red dates, add them to 3 to 4 cups of cold water, bring to a boil and then simmer for 20 to 30 minutes. Strain or leave the dates in, and sip warm. It is naturally sweet, so it needs no sugar, and you can refill the pot with hot water once.

Red date tea is often the first Chinese herbal drink people make at home. It tastes gentle and fruity, and it is a comforting swap for a second cup of coffee in the afternoon.

Plain red date tea

1. Rinse 5 to 6 red dates and pit or score them.
2. Add 2 or 3 thin slices of fresh ginger if you like a little warmth.
3. Place everything in a small pot with 3 to 4 cups of cold water.
4. Bring to a boil, then lower the heat and simmer for 20 to 30 minutes.
5. Pour into a mug and eat the soft dates as you sip.

Red date and goji tea

This is probably the most popular pairing of all. Goji berries (gou qi zi, 枸杞子) bring a bright, slightly tangy sweetness and are traditionally paired with red dates to nourish blood and support the eyes. Add 1 tablespoon of premium goji berries during the last 5 to 10 minutes of simmering, since they soften quickly. If you would rather not measure, our Blood Revitalizer goji and red date tea mix is pre-portioned to make one pitcher of about 8 cups, and you can serve it hot or chilled.

Red date and longan tea

Dried longan (long yan rou, 龙眼肉) is another sweet fruit herb, traditionally used to nourish the heart and blood and to support restful sleep. Together with red dates it makes a cozy evening cup. Add 6 to 8 pieces of dried longan fruit with your red dates at the start and simmer for 20 to 30 minutes. This blend is quite sweet, so start small and adjust.

Red date tea ratios at a glance

You can also drop a couple of pitted red dates into a mug with hot water and let them steep for 10 minutes. It is a lighter cup, but it works well at the office.

How do you use red dates in soup and congee?

Add 4 to 8 scored or pitted red dates to a pot of soup for the final 1 to 2 hours of simmering, or 3 to 5 sliced dates to congee for the last 30 minutes. They add a mild sweetness that balances savory broth and earthy roots, and they pair naturally with chicken, pork bones, goji, Chinese yam and ginger.

Red dates are one of the quiet workhorses of Chinese soup. They rarely take center stage, but a pot tastes flat without them. If you are new to herbal soups, our beginner's guide to making Chinese herbal soup walks through the whole process.

In chicken soup and bone broth

Chicken soup is where most people meet red dates first. A few dates, a few slices of ginger and a handful of goji berries turn a plain broth into something that tastes like home. For more ideas on what to add and why, see our post on Chinese herbs for chicken soup. And if you have been making bone broth and wondering how herbal soup compares, read Chinese herbal soup vs bone broth.

In a women's monthly soup

Our Just for Women herbal broth and soup mix is built on dang gui, Sichuan lovage, white peony and processed rehmannia, the four herb base that Chinese medicine has long used to nourish blood. Many families add 5 or 6 red dates to this kind of soup to soften the strong, earthy taste of dang gui. It is traditionally enjoyed during the week after a period ends.

Simple red date congee

Congee is the gentlest way to eat red dates, and it is a favorite breakfast for digestion in Chinese medicine.

1. Rinse half a cup of white rice and add it to a pot with 6 cups of water.
2. Bring to a boil, then reduce to a low simmer, stirring now and then.
3. After about 45 minutes, add 4 pitted and sliced red dates.
4. Add a small handful of goji berries and simmer another 15 minutes until silky.
5. Finish with a few drops of honey or a pinch of salt, depending on your mood.

For a heartier bowl, add a few slices of dried Chinese yam (shan yao) at the start. It is a mild, starchy root traditionally paired with red dates to support the spleen.

Other easy ways to use them

• Slice pitted red dates into oatmeal while it cooks.
• Tuck two or three into a pot of rice before steaming.
• Add them to a slow-braised pork or beef dish with star anise.
• Snack on two or three dried dates straight from the bag.

How many red dates should you eat a day?

For everyday use, most people do well with about 3 to 6 red dates a day, which is roughly 15 to 30 grams. The Frontiers review notes that folk practice recommends three pieces a day, about 15 grams dried. In a pot of soup shared by a family, 6 to 10 dates spread across several bowls is typical.

Red dates are a food, so there is no formal dose. Still, they are naturally high in sugar and dense in calories once dried, and eating a large bowl at once can leave some people feeling bloated or overly full.

Chinese medicine also values consistency over quantity. A couple of dates in tea most days fits the spirit of yang sheng, the art of nourishing life, better than a large amount every now and then.

Who should be careful with red dates?

Red dates are a common food and generally well tolerated in normal kitchen amounts. People who should check with a healthcare provider first include anyone who is pregnant or nursing, people taking prescription medication, people watching their sugar intake and anyone with a known jujube or latex allergy. Herbs paired with red dates, like goji and dang gui, carry their own cautions.

What the safety research says

The Drugs.com natural products monograph on jujube notes that formal safety data are limited. It reports rare allergic reactions to jujube, a possible cross-reactivity with latex, and a single case report of an unwanted reaction in a person who took jujube regularly with the antidepressant venlafaxine. It also notes that pregnancy and breastfeeding safety data are lacking, and it advises avoiding preparations made from the bark.

Chinese medicine cautions

• Red dates are sweet and somewhat rich, so Chinese medicine traditionally uses fewer of them for people who feel heavy, bloated or easily full.
• If you tend to run warm or have a sticky, coated tongue, an herbalist may suggest using them less often.
• Children can enjoy a date or two in family soup, but cut them up and remove the pits, since the hard, pointed pits are a choking hazard.

Cautions for herbs often paired with red dates

• Goji berries have been reported to interact with warfarin. A 2014 review of herb and warfarin interactions rated Lycium as a major severity interaction, so talk with your provider if you take a blood thinner.
• Dang gui, found in our women's soup kit, is not recommended during pregnancy or while breastfeeding unless your practitioner advises it. Check with your doctor first if you take blood thinners or have very heavy periods.
• Fresh ginger, a common partner in red date tea, may also be worth discussing with your provider if you take anticoagulants.
• Licorice, used with red dates in some classic formulas, can affect blood pressure in large or long-term amounts.

If you are unsure what suits you, a short conversation with an herbalist can help you choose the right pairings for your constitution.

How our red date herbs and blends fit into your week

The easiest way to start is with whole red dates for your own teas and soups, then add a ready-made blend when you want something done for you. Here is how we would choose, based on how you like to cook and what kind of support you are after.

• Red dates (hong zao) suit anyone who wants to start simple. Keep a bag in the pantry and add a few to tea, soup, congee or rice.
• Honey dates (mi zao) are for Cantonese style slow-cooked soups. Use one or two per pot to sweeten pear, almond or pork bone soups.
• Blood Revitalizer tea mix is for busy people who want the goji and red date combination without measuring. Simmer one pack into a pitcher and drink it warm or chilled through the week.
• Just for Women soup kit suits women who want a monthly nourishing soup ritual. Simmer it with chicken or pork bones and add a handful of red dates to round out the flavor.
• Dried longan fruit is lovely for an evening red date tea. Pair 6 to 8 pieces with 4 or 5 red dates for a cozy cup before bed.
• Premium goji berries are the natural partner for red dates in tea and congee. Stir in a tablespoon near the end of cooking.
• Ginseng and Longan (Gui Pi Tang) tincture is for people who like the idea of red dates and longan but prefer a few drops over a pot on the stove. The classic version of this formula traditionally includes jujube. Follow the label.
• Tonify the Blood (Dang Gui Bu Xue Tang) tincture suits people who want traditional blood-nourishing support in a portable form. Follow the label, and check with your provider if you take blood thinners.

You can browse the full range of whole herbs in our premium raw herbs collection, find pre-portioned blends in herbal broth and tea mixes, or see everything chosen for monthly support in our women's health collection.

Frequently asked questions

What are the benefits of red dates in Chinese medicine? Red dates are traditionally used to nourish qi and blood, support the spleen and stomach, calm the spirit and harmonize stronger herbs in a formula. Nutritionally, USDA data shows dried jujube provides fiber and a notable amount of vitamin C. Human research is still limited, so think of them as a nourishing food rather than a fix for anything specific.

Are jujubes and red dates the same thing? Yes. Jujube is the English name for the Ziziphus jujuba fruit, and red dates, Chinese dates, hong zao and da zao are all names for the same fruit, usually in its dried form. They are not related to Medjool or other palm dates.

Is it OK to eat red dates every day? For most healthy adults, a few red dates a day is a normal part of Chinese home cooking. Folk practice suggests about three dates daily, roughly 15 grams. If you are pregnant, take medication or are watching your sugar intake, check with your provider about what suits you.

What does red date tea do for your body? In Chinese medicine, red date tea is traditionally used to gently nourish qi and blood, support digestion and help you feel calm and settled. It is also a naturally sweet, caffeine-free drink that makes an easy afternoon or evening ritual. Pair it with goji or longan for different traditional uses.

Can you eat red dates raw? Yes. Dried red dates can be eaten straight from the bag as a chewy snack, and fresh jujubes are eaten like small apples. Simmering softens them and is the traditional way to use them as an herb, but there is no harm in snacking on a few dried ones.

Should I remove the seeds from red dates? Pitting is optional. Many families remove the seeds because they are hard and are thought to be slightly warming, while scoring the skin is enough for a quick tea. Always remove pits before serving red dates to children.

How long do you boil red dates? For tea, simmer scored or pitted red dates for 20 to 30 minutes. In soup, add them for the last 1 to 2 hours of a long simmer, and in congee, add sliced dates for the last 15 to 30 minutes. They are ready when they look puffed and the liquid turns amber.

What is the difference between red dates and honey dates? Red dates are simply dried jujubes. Honey dates, or mi zao, are jujubes cooked in a sugar or honey syrup and then dried, so they are much sweeter and softer. Use one or two honey dates per pot of soup, compared with four to eight red dates.

Are red dates good for women? Red dates are one of the most common food herbs in Chinese women's soups and teas, where they are traditionally used to nourish blood, especially after a monthly cycle and during postpartum recovery. They are often paired with dang gui, goji and longan. Women who are pregnant or nursing should check with their provider before using herbal soups.

How should I store dried red dates? Keep them in an airtight container in a cool, dry place away from sunlight. In warm or humid climates, the refrigerator helps them stay soft and fresh for longer. Throw them out if they smell sour or show any mold.

Can red dates help with sleep? Red dates are traditionally used in Chinese medicine to calm the spirit, and red date and longan tea is a classic evening drink for winding down. The research in people is still limited, so treat it as part of a relaxing bedtime routine. Explore our sleep support collection for more options.

Red dates are one of the easiest ways to bring Chinese food therapy into your kitchen. Start with a small pot of red date and goji tea this week, or let a handful soften into your next soup. If you would like help choosing the right herbs for your body, you can book a 30 minute consult with our staff herbalist, or simply pick up a bag of whole dried red dates and start simmering.

Sources

• Jujube, Chinese, fresh, dried (FDC 168152), USDA FoodData Central, 2019
• Dates, medjool (FDC 168191), USDA FoodData Central, 2019
• A Review of Edible Jujube, the Ziziphus jujuba Fruit, Frontiers in Pharmacology, 2020
• Research advances in bioactive components and health benefits of jujube fruit, Journal of Zhejiang University Science B, 2021
• A Literature Review of the Pharmacological Effects of Jujube, Foods (via PubMed), 2024
• Jujube, Natural Products monograph, Drugs.com, 2026
• Jujube, Chinese Date in New Mexico (Guide H-330), New Mexico State University Cooperative Extension, 2023
• Updates on the Clinical Evidenced Herb-Warfarin Interactions, Evidence-Based Complementary and Alternative Medicine, 2014

This article is for educational purposes and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Root + Spring products are not intended to diagnose, treat, cure or prevent any disease. Talk with your healthcare provider before starting herbs, especially if you are pregnant, nursing, taking medication or managing a health condition.