Dates Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
42–55
reported range
Glycemic load
12
Medium GL
This food's glycemic index is 42–55, which is Low GI.
Dates are a whole fruit with fiber and nutrients, but they are one of the most sugar-dense fruits due to their low water content. The GI is surprisingly modest (42–55) because dates contain fructose and fiber that moderate the blood sugar response. However, the glycemic load of even a small serving is moderate, so portion size is critical. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Dates have a GI range of 42–55 — low to low-medium depending on variety and ripeness.
Two Medjool dates (about 40 g) provide 240 mg potassium — about 5% of the daily value.
Dates are one of the few fruits with a naturally long shelf life due to their low water content (15–30%).
Harvard T.H. Chan School of Public Health — The Nutrition Source: Dried Fruit and Nuts.
What's actually inside
Per 100 g, with your typical serving noted as 2–3 dates (about 40 g), pitted. The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 29.5g
- Net carbs
- 26.5g
- total carbs minus fiber
- Fiber
- 3g
- slows the glucose rise
- Sugars
- 24.5g
- Protein
- 0.8g
- Calories
- 110kcal
Notable nutrients
- Potassium240 mg
- Magnesium18 mg
- Vitamin B60.1 mg
- Copper0.1 mg
- Manganese0.1 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Portion-dependent — nutrient-dense but sugar-concentrated
Dates are a whole fruit with fiber and nutrients, but they are one of the most sugar-dense fruits due to their low water content. The GI is surprisingly modest (42–55) because dates contain fructose and fiber that moderate the blood sugar response. However, the glycemic load of even a small serving is moderate, so portion size is critical. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A serving of 2–3 dates (about 40 g) provides roughly 26 g net carbs and a glycemic load of around 12, which is at the low end of the medium GL range. Stick to 1–2 dates as a snack or dessert. Avoid consuming dates in larger quantities (6–8 dates) in one sitting, as this can push the glycemic load into the high range. Pairing with nuts or yogurt helps slow sugar absorption.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Dried vs. fresh dates
Raises GIMost dates consumed are semi-dried or dried, which concentrates their sugar content. Fresh dates (like Barhi or fresh Medjool) have higher water content and slightly lower sugar density, resulting in a modestly lower GI than fully dried dates.
Stuffed with nuts or nut butter
Lowers the spikeFilling dates with almonds, walnuts, or nut butter adds protein and fat, which slows gastric emptying and blunts the blood sugar spike, effectively lowering the meal's glycemic impact.
Blending into smoothies or date paste
Raises GIBlending dates breaks down fiber and cell structure, making sugars more rapidly available. Date paste or date-sweetened smoothies can have a higher glycemic effect than eating whole dates.
Chopped and added to baked goods
Little effectWhen dates are incorporated into baked goods with flour, eggs, and fat, the overall glycemic impact is determined more by the recipe than by the dates alone. The dates add fiber and natural sweetness, which can reduce the need for added sugar.
Pairing tip
Pair dates with a source of protein and fat — such as a handful of almonds, walnuts, or a dollop of full-fat Greek yogurt — to slow sugar absorption. Avoid eating dates alone on an empty stomach, especially in the morning. If using dates as a sweetener in recipes, balance with fiber-rich ingredients like oats or chia seeds.
Why GI numbers vary
Date GI varies by variety, ripeness, and water content. Medjool dates tend toward the higher end of the range (around 50–55), while Deglet Noor and other drier varieties may be lower (around 42–47). Riper, softer dates have more sugar and a higher GI. Because different date types and sources report different values, we report the honest range (42–55) and classify dates as low GI by the lower bound, noting that some varieties approach the medium threshold.
Not medical advice. This page is general nutrition information about Dates. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Dates have a glycemic index ranging from approximately 42 to 55, depending on the variety and ripeness. Medjool dates tend toward the higher end (around 50–55), while Deglet Noor dates are typically lower (42–47). The GI is lower than many people expect for such a sweet fruit because dates contain fructose and fiber that moderate the blood sugar response. We report a range because genuine variation exists across date types.
Dates can be included in a diabetes-friendly diet in strict moderation. A serving of 1–2 dates provides fiber, potassium, and antioxidants with a moderate glycemic load. However, dates are very sugar-dense compared to most fruits — a single Medjool date contains about 6–7 g of sugar. People with diabetes should limit intake to 1–2 dates per serving and pair them with protein or fat. This is general nutrition information, not medical advice.
Dates have a similar or slightly lower GI than raisins (GI ~49–64) and dried apricots (GI ~43–50). They are lower in GI than dried cranberries (GI ~62) and dried figs (GI ~51–62). All dried fruits are sugar-concentrated because water is removed, so portion control matters more than the specific GI value. Dates are among the most nutrient-dense dried fruits, providing potassium, magnesium, and fiber.
Dates are high in natural sugars and are not well-suited for strict low-carb or keto diets. Two dates contain about 26 g of net carbs, which uses a significant portion of the daily carb budget on a moderate low-carb plan (50–100 g/day) and is too high for keto (under 20–30 g/day). On a more liberal low-carb plan, 1 date can be incorporated occasionally as a treat.
No — the sugar in whole dates is naturally occurring, not added sugar. Dates are a whole fruit, and their sugar is packaged with fiber, vitamins, and minerals. However, date syrup or date paste used as a sweetener in processed foods is considered an added sugar. For blood sugar purposes, the body processes date sugar similarly to other simple sugars, so portion control still applies.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026