How Hailey Bieber, Bella Hadid, and Chris Hemsworth Turn Dates Into Performance Fuel

You’ve probably seen them on TikTok—creators splitting open dates, spooning in peanut butter, topping with chocolate, and calling it a healthier Snickers. The result looks decadent enough for dessert, yet nutritious enough to justify at breakfast. But beneath the viral snack’s glossy sheen is a nutritional powerhouse: the Medjool date.

Long prized for their caramel flavor and soft, almost fudge-like texture, dates are cultivated mainly in California’s Coachella Valley, where warm desert air and irrigation from the Colorado River create ideal growing conditions. Once reserved for baking or festive tables, they’re now being rediscovered as a natural performance fuel and beauty-enhancing sweetener—bridging the gap between wellness trend and functional food.

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More than 90 percent of America’s date supply comes from California, where family-run farms in Indio and Mecca have cultivated them for decades. Medjools are hand-harvested—a process that requires climbing date palms that can soar up to 80 feet tall—and then dried to concentrate flavor and nutrients. According to the California Date Commission, a serving of five to six dates provides roughly three grams of fiber, 260 milligrams of potassium, and essential minerals like copper and manganese.

Natural sugar, smarter energy

Though dates clock in high on natural sugar, their composition sets them apart from refined alternatives.

“But just because they’re sugary doesn’t mean they’re bad for you,” registered dietitian Gillian Culbertson, RD, LD, told the Cleveland Clinic. “Dates have a lot of benefits and are packed with nutrients your body needs.”

Research has found that California-grown Medjool dates have a low glycemic index when eaten whole, meaning they raise blood sugar more gradually than one might expect for something so sweet. Researchers attributed this to their fiber content and natural polyphenols, which also support gut and cardiovascular health. Another paper published in Frontiers in Nutrition noted that the antioxidant compounds in dates can help reduce exercise-induced oxidative stress—a scientific way of saying they help muscles recover faster.

The same nutrients that make them an endurance fuel also translate to beauty from within. Dates are rich in potassium and magnesium, both crucial for cellular hydration and collagen synthesis. They also supply small but meaningful amounts of selenium and zinc, trace minerals tied to skin barrier health.

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“Dates are also high in fiber with about seven grams per serving,” says Culbertson. “That’s the same amount of fiber as a cup of cooked whole wheat pasta or just under a half cup of lentils. Another benefit of eating dates is helping you reach your body’s daily iron quota.”

From Erewhon to the gym  

That dual benefit—beauty and performance—explains why dates have become a favorite among celebrities who straddle wellness and aesthetics. Hailey Bieber’s now-iconic Strawberry Glaze Skin Smoothie at Erewhon uses Medjool dates as its natural sweetener. Bella Hadid’s signature Kinsickle smoothie, also sold at the Los Angeles grocery mecca, features dates alongside turmeric, aloe vera, and coconut cream to “boost immunity and restore essential nutrients.”

And while TikTok leans into dessert-style date recipes, athletes are leaning into the science. Chris Hemsworth, while preparing for his Thor role, incorporated Medjool dates into his post-workout shakes, crediting them for nutritious, long-lasting energy. Fitness influencers have followed suit, crafting “date bites” for pre-run fuel or mid-afternoon slumps. The appeal is simple: you get the sweetness of a candy bar with the nutritional credibility of a fruit.

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Ariana Grande puts chopped Medjool dates in her favorite salad, and celebrity chef Samin Nosrat adds them to oatmeal. Tennis great Venus Williams pairs dates and cashews for a protein and fiber-rich snack.

Of course, moderation matters. Dates are calorie-dense, so portion size is key. Experts recommend pairing them with protein or fat—like nut butter or yogurt—to balance their natural sugars. They can also stand in for maple syrup in smoothies or be blended into dressings for subtle caramel undertones.

Still, the broader appeal goes beyond a celebrity smoothie staple or TikTok healthy dessert darling, and a scientifically backed superfood grown right in California’s desert heartland. Whether your motivation is radiant skin, endurance gains, or simply better snacking, the humble Medjool delivers.