Dates (Deglet Noor): GI, GL, Carbs & Blood Sugar Impact
Glycemic index of dates (42-73 by variety), glycemic load, carbs per date, and why dates are a carbohydrate-dense food for people with diabetes.
Do Dates Raise Blood Sugar?
Dates are mostly carbohydrate — about 75 g per 100 g — and published GI values vary widely by variety (roughly 42 for Deglet Noor up to the 60s–70s for Medjool). A few dates are manageable; a plate of them is a large sugar load.
How to Eat It
If you enjoy dates, treat them as a treat rather than a fruit serving: one to three dates, counted in the day’s carbohydrate budget, and not as a snack that “doesn’t count.”
Nutrition Facts (Dates (Deglet Noor))
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 282 kcal | 203 kcal |
| Carbohydrate | 75 g | 54.0 g |
| Fiber | 8 g | 5.8 g |
| Sugars | 63.4 g | 45.6 g |
| Protein | 2.5 g | 1.8 g |
| Fat | 0.4 g | 0.3 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 42 (typical value).
Reported range: 42-73.
Evidence level: Low.
Note: Published values vary widely by variety (Medjool tests considerably higher than Deglet Noor).
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 20.3 per 3 dates (72 g).
Calculation: GI (42) × available carbohydrate per serving (48.2 g = 75 g − 8 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Variety (Medjool vs. Deglet Noor)
- Number of dates
- Whether they are stuffed/filled
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.