Dried Dates
Every 100 g of Dried Dates contains 282 kcal and 67 g of available carbohydrate. Its glycemic index is 52 (Low), the average of 9 studies in the International GI Tables (Atkinson 2021). A typical 40 g portion has a glycemic load of 13.9 (Medium).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Dried dates are concentrated in sugar and calories; count every three small dates as a full portion of fruit.
Best preparation methods
Use date paste as a natural sugar substitute in home baking, while reducing the total amount.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (40 g) |
|---|---|---|
| Calories | 282 kcal | 112.8 kcal |
| Protein | 2.5 g | 1 g |
| Carbohydrate | 75 g | 30 g |
| Available carbohydrate | 67 g | 26.8 g |
| Fat | 0.4 g | 0.2 g |
| Dietary fibre | 8 g | 3.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 2 of 3 measured foods in Dates & dried fruit by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Are Dried Dates good for weight loss?
It can be included in moderation: it contains 8 g of fibre per 100 g, which supports fullness, and a 40 g portion gives 113 kcal.
How do Dried Dates affect blood sugar?
Its glycemic index is 52 (Low) according to Atkinson 2021. A typical 40 g portion has a glycemic load of 13.9 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Dried Dates?
A typical 40 g portion of Dried Dates provides about 113 kcal, 1 g protein, 30 g carbohydrate, 0.2 g fat and 3.2 g fibre.
Approved value: average of 9 studies (range 36–75), confidence grade A. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.