Moisture content changes the fibre number you actually get
Fibre-per-100g figures for dates assume a dry weight, but Iranian varieties aren't all dried the same amount. Piarom is semi-dry and denser, so a 100g handful packs more fibre than the same weight of a moister variety like Mazafati, which holds more water and less concentrated fruit per gram. If fibre is the reason you're buying, a drier variety gets you there with fewer dates. Get More Info on how the two varieties compare side by side.
Using dates instead of refined sugar in baking
Blended into a paste, dates can replace some of the refined sugar in a recipe and keep the fibre that sugar has none of - a cake made with date paste isn't "fibre-free" the way one made with white sugar is. This works best with a very moist variety like Mazafati, which blends smoother than a firmer Piarom. Our guide to cooking with Mariami AA covers ratios if you want to try this in an actual recipe.
Buying in bulk without the fibre content dropping in storage
Fibre itself doesn't degrade with age, but dates can dry out further or pick up moisture depending on how they're stored, which changes texture more than nutrition. Keep bulk stock in a sealed container, away from direct heat, and use older stock first if you're buying more than a kilo at a time. Our guide comparing local and imported kurma has more on storage differences between varieties.
A realistic daily amount
Three to five dates a day is a reasonable target for most people trying to add fibre without changing every meal - more than that and the sugar adds up faster than the fibre benefit. Pair them with something unsweetened rather than eating a handful on their own if you're watching sugar intake. If price per kilo is a factor, our Medjool price breakdown compares cost across grades.