Dates are not high on the glycemic index. Despite tasting intensely sweet and containing roughly 70% sugar by weight, most date varieties score between 43 and 55 on the glycemic index, placing them firmly in the low GI category (55 or below). That puts them well below the “high GI” threshold of 70 and even below the medium range of 56 to 69.
GI Scores Across Date Varieties
A study published in Nutrition Journal tested five common date varieties in both healthy individuals and people with type 2 diabetes. In healthy subjects, GI values ranged from 46 to 55. In those with diabetes, the range was 43 to 53. The specific scores for healthy subjects were: Khalas at 55, Fara’d at 54, Lulu at 54, Dabbas at 49, and Bo ma’an at 46. None crossed into medium or high GI territory.
Medjool dates, the large, soft variety most commonly sold in Western grocery stores, have been estimated at a GI of around 37 for a serving of one and a half dried dates (about 36 grams). Some broader estimates place dates as a category at a GI of roughly 50. Either way, the numbers consistently land in the low range.
Why Dates Score Lower Than You’d Expect
The sugar in dates is split roughly evenly between fructose and glucose, with small amounts of other sugars. Fructose is processed by the liver rather than entering the bloodstream directly the way glucose does, which blunts the immediate blood sugar spike. That split alone pulls the GI down compared to foods that are mostly glucose.
Dates also contain about 8 grams of dietary fiber per 100 grams, mostly the insoluble type. Fiber slows the rate at which sugar is absorbed into your bloodstream, spreading the glucose hit over a longer window instead of delivering it all at once. On top of that, dates are rich in polyphenols, plant compounds that can inhibit the digestive enzymes responsible for breaking down carbohydrates. By slowing carbohydrate breakdown in the gut, these compounds further reduce the speed at which sugar reaches your blood.
GI vs. Glycemic Load
The glycemic index only tells you how fast a food raises blood sugar, not how much sugar you’re actually eating in a realistic portion. That’s where glycemic load (GL) comes in. GL factors in both the GI and the amount of carbohydrate in a serving. A GL of 10 or below is considered low.
One and a half Medjool dates contain about 27 grams of carbs. With a GI around 37, the glycemic load for that serving works out to roughly 10, right at the low threshold. If you eat two or three dates as a snack, the glycemic load stays moderate. Eat a dozen, and the math changes significantly, even though the GI stays the same. Portion size matters more than the GI number alone.
How Dates Compare to Other Sweet Foods
A clinical trial comparing dates and raisins found they have a similar glycemic index, both around 50. Researchers used 60-gram portions of each as matched comparators specifically because their GI values aligned so closely. For context, white bread scores around 75, white rice around 73, and a baked potato around 78. Honey typically lands in the range of 58 to 65, making it a medium GI sweetener. Dates come in lower than all of these.
Among dried fruits, dates perform well. Dried apricots and prunes also tend to fall in the low GI range, while dried cranberries sweetened with added sugar score higher. The fiber and fructose content in most whole dried fruits keeps their GI relatively contained.
What the Research Shows for Blood Sugar Management
A randomized controlled trial followed 100 adults with type 2 diabetes for 16 weeks. Half ate three dates daily, while the other half avoided dates entirely. At the end of the study, HbA1c levels (a marker of average blood sugar over the previous two to three months) did not increase in the group eating dates. The difference between the two groups was negligible and not statistically significant. The researchers concluded there is no evidence to support discouraging people with diabetes from eating dates in moderation.
That finding aligns with what the GI numbers predict. A few dates per day simply don’t deliver enough fast-acting sugar to meaningfully shift long-term blood sugar control, especially given their fiber content and sugar composition.
Keeping the Blood Sugar Impact Low
Pairing dates with a source of protein and fat, like almonds, walnuts, or cheese, slows digestion further and flattens the blood sugar curve. This is a practical strategy if you’re using dates as a snack or sweetener and want to minimize glucose spikes. A classic combination is a Medjool date stuffed with almond butter or a few nuts.
Sticking to two or three dates at a time keeps both the carbohydrate load and glycemic load in a comfortable range. Where people run into trouble is treating dates like candy and eating large handfuls. A 100-gram serving (roughly five to six Medjool dates) delivers close to 70 grams of sugar. The GI stays low, but the sheer volume of carbohydrate can still raise blood sugar substantially.