Foods

How many carbs are in dates?

One Medjool date has about 18g of carbohydrate and 16g of net carbs. Dates are among the most sugar-dense whole foods you can eat, with roughly 66g of sugar per 100g.

Carbs by portion

Net carbs

One Medjool date has about 16g of net carbs, which is total carbs (18g) minus fiber (2g). The fiber content is real but does not meaningfully slow the sugar spike because the sugar concentration is so high. See the net carbs guide for when net carbs matter.

Glycemic index of dates

The glycemic index of dates is about 42. Medjool dates have a lower glycemic index than their sugar content might suggest, partly because of their fiber and certain polyphenols. Deglet Noor dates tend to have a slightly higher GI than Medjool. Source: Atkinson et al. 2021 international GI tables.

For diabetes

One Medjool date is about 18g of carbs, almost entirely sugar. Even with a moderate GI, eating two or three dates in a sitting delivers 36 to 54g of carbs and will produce a substantial glucose rise in most people with diabetes. If you use dates as a natural sweetener in recipes, measure carefully and count every gram. See the diabetes carb-counting guide.

Keto and low carb

One Medjool date has about 16g of net carbs. That is close to a full day's strict keto budget. Dates do not fit keto in any practical sense beyond a tiny crumb used as a flavor accent.

Good to know

Medjool dates are larger and moister than Deglet Noor dates, but both are nutritionally similar per gram. Dates are often marketed as a whole-food sugar substitute in raw desserts, energy balls, and smoothies. The per-date carb count sounds moderate, but recipes commonly use four to eight dates, pushing carbs well past 70g before any other ingredient is counted.

Full nutrition (per 100g)

• Calories: 277.0 kcal
• Carbohydrate: 74.97g
• Fiber: 6.7g
• Sugars: 66.47g
• Protein: 1.81g
• Fat: 0.15g

Frequently asked questions