Dates glycemic index
Dates has a glycemic index of 54, which is low. A 60 g serving (about 3 Medjool dates) has a glycemic load of 22 (high).
Also known as: date, medjool dates
- Serving60 g
- Available carbs41 g
- Fiber4 g
- Sugars40 g
- Protein1.1 g
- Calories166 kcal
Serving: about 3 Medjool dates.
What to know
Dates have a surprisingly low-to-medium GI, but they are dense in sugar: two or three dates carry a glycemic load similar to a slice of white bread. Pair them with nuts to slow absorption.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 34 g | 18 | Medium |
| 100 g | 68 g | 37 | High |
| 60 g · about 3 Medjool dates | 41 g | 22 | High |
| 120 g · double serving | 82 g | 44 | High |
What the studies found
The value of 54 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 52 studies. Results range from 31 to 75. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 31 · Saudi Arabia 2001
- 36 · UAE 2002
- 43 · Saudi Arabia 2016
- 43 · Saudi Arabia 2016
- 44 · n/a 2016
- 44 · UAE 2010
- 45 · UAE 2002
- 45 · Saudi Arabia 2016
- 46 · UAE 2011
- 46 · UAE 2010
- 47 · UAE 2002
- 48 · n/a 2016
- 48 · Oman 2008
- 49 · UAE 2011
- 50 · Saudi Arabia 2016
- 50 · Saudi Arabia 2001
- 50 · UAE 2010
- 50 · Oman 2008
- 51 · Saudi Arabia 2016
- 51 · Saudi Arabia 2016
- 51 · Oman 2008
- 51 · Oman 2008
- 52 · n/a 2016
- 52 · UAE 2010
- 52 · Oman 2008
- 52 · Oman 2008
- 52 · Oman 2008
- 53 · Saudi Arabia 2016
- 53 · UAE 2010
- 54 · UAE 2011
- 54 · UAE 2011
- 54 · Saudi Arabia 2016
- 55 · UAE 2011
- 55 · Saudi Arabia 2013
- 55 · Saudi Arabia 2016
- 55 · Oman 2008
- 55 · Oman 2008
- 55 · Saudi Arabia 2016
- 55 · Saudi Arabia 2016
- 56 · Australia 2014
- 56 · Oman 2008
- 57 · Saudi Arabia 2016
- 57 · Oman 2008
- 58 · Oman 2008
- 59 · Saudi Arabia 2016
- 60 · Saudi Arabia 2016
- 60 · Saudi Arabia 2016
- 62 · Saudi Arabia 2016
- 62 · Israel 1988
- 68 · Canada 2018
- 71 · Saudi Arabia 2016
- 75 · Saudi Arabia 2016
Dates compared with other fruits
Similar low-GI foods
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Frequently asked questions
Is dates low glycemic?
Yes. With a GI of 54, dates is in the low range (55 or less).
What is the glycemic load of dates?
A 60 g serving (about 3 Medjool dates) has a glycemic load of 22, which is high. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat dates?
With a GI of 54 and a high glycemic load per serving, dates is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in dates?
A 60 g serving has about 45 g of total carbohydrate, including 4 g of fiber, leaving 41 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 75 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (60 g) | |
|---|---|---|
| Calories | 277 kcal | 166 kcal |
| Carbohydrates | 75 g | 45 g |
| Available carbs | 68 g | 41 g |
| Fiber | 6.7 g | 4 g |
| Sugars | 66 g | 40 g |
| Protein | 1.8 g | 1.1 g |
| Fat | 0.2 g | 0.1 g |
Source: USDA FoodData Central, Dates, medjool (SR Legacy, FDC 168191). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.