Cooking Light magazine teaches you how to determine serving sizes of fruits and vegetables to help you reach your recommended daily. Eat Medjool dates plain or cooked, but be aware that consuming too many might Williams recommends only 1/4 cup of dried fruit like dates per day for kids. Dried dates are nutritionally comparable to other dried fruits. Accordingly, a 1/4 cup of dried dates counts as 1/2 cup of fruit in daily intake terms. Most moderately.