Dates and Diabetes: Carbs, Glycemic Index and Portions
One Medjool date has about 18 g of carbohydrate (16 g net). Glycemic index: low (47). In very small portions. Dates are dried fruit, so the sugar is concentrated.
Dates are sweet, chewy and nutritious, with fiber and minerals, but a single large Medjool date has a good number of grams of carbohydrate, and most people eat several.
They are also used to sweeten “no sugar added” treats, which can fool you: the carbohydrate is still there.
Carbs in dates by portion
| Portion | Grams | Carbs (g) | Fiber (g) | Net carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| date, pitted | 24 | 18 | 1.6 | 16 | 0.4 |
| 100 g (for comparing foods) | 100 | 75 | 6.7 | 68 | 1.8 |
Source: USDA FoodData Central, FDC ID 168191 (Dates, Medjool). Net carbs here means carbohydrate minus fiber. “Net carbs” is not an FDA-defined term, so total carbs are shown too. Values are estimates for a typical item; brands, ripeness and size vary.
Glycemic index and glycemic load
GI ranks how fast a food raises blood glucose compared with pure glucose (100). Low is 55 or less, medium 56 to 69, high 70 or more. The tables list soft dates tested in one study. Glycemic load multiplies the index by the available carbohydrate in a portion (carbs minus fiber), so it reflects how much you actually eat: low is 10 or less, medium 11 to 19, high 20 or more.
Which published values we used (1)
| Entry | Food as listed | GI |
|---|---|---|
| Suppl. Table 1, #1104 | Dates, Khalas (Rutab, soft early ripened) variety | 47 |
Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632. Glucose reference (glucose = 100); values from studies that used white bread were converted by the authors. Where studies differ we show the range, not an average.
Glycemic index is only one piece of the picture. The same food can give a different response depending on ripeness, cooking, what you eat it with and your own body, so your meter or CGM is the best guide.
How dates fit the plate method
Dates count toward the carbohydrate quarter of the plate in the plate method, along with grains, starchy vegetables, fruit and milk. The CDC describes the plate method as half non-starchy vegetables, a quarter protein and a quarter carbohydrate foods. See the diabetic meal plan guide for how it works, or drop dates onto a meal in the meal planner to watch the plate fill.
Portion ideas and pairings
- One date is a serving; two is a lot.
- Chop one into oatmeal instead of eating several.
- Count date paste and date syrup as sugar.
Pairs well with: a few almonds, cheese, plain yogurt.
Related foods
Banana
1 medium: 27 g carbs
Apple
cup, quartered or chopped: 17 g carbs
Strawberries
cup, halves: 12 g carbs
Watermelon
cup, balls: 12 g carbs
See all foods and the low glycemic foods list
Frequently asked questions
Are dates healthier than sugar?
They bring fiber and minerals that sugar does not, but they still raise glucose and count as carbohydrate.
How many carbs are in one Medjool date?
About 18 g of carbohydrate, of which about 1.6 g is fiber, so roughly 16 g net carbs. Values are from USDA FoodData Central for 24 g and are estimates; brands and sizes vary.
Information only, not medical advice. Your care team may set different targets for you, and only a lab test ordered by a clinician can diagnose diabetes or prediabetes. See our medical disclaimer.
Sources
- USDA FoodData Central: Dates, Medjool (FDC ID 168191)
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632
- CDC: Diabetes Meal Planning (plate method and carbohydrate counting)
- ADA Standards of Care in Diabetes—2026, Section 5: Facilitating Positive Health Behaviors
Last reviewed: by the Diabetes Blogs editorial team. Information only, not medical advice.
