SugarHigh Team
Dates Glycemic Index (42) and Glycemic Load per 100 g
| Measure | Value | Source |
|---|---|---|
| GI | 42 (low) | Atkinson 2008, Table 1 |
| Carbs / 100 g | 75 g | USDA FDC 168191 |
| Fiber / 100 g | 6.7 g | USDA FDC 168191 |
| Net carbs / 100 g | 68.3 g | Calculated from USDA |
| GL / 100 g | 29 (calculated) | GI × net carbs / 100 |
Short answer: raw dates average a GI of 42, low (Atkinson 2008, Table 1). Because they are dense in carbohydrate, 100 g of Medjool dates has 68.3 g net carbs (USDA) and a calculated GL of 29, high.
Low GI, high GL: the opposite of watermelon
Dates show why GI alone can mislead. The rise per gram of carbohydrate is modest, but a portion carries a lot of carbohydrate. Portion size is the lever. See GI vs GL.
Are dates keto?
No. At 68.3 g net carbs per 100 g, even small amounts use a full keto day.
FAQ
Are dates low GI?
Yes, 42 on average (Atkinson 2008).
Why is the glycemic load of dates high?
They contain a lot of carbohydrate per gram.
Is the 42 value for Medjool specifically?
The 2008 summary is for "dates, raw"; the carb values above are USDA Medjool.
