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Carb Counts for Dates

Date Nutritional Information

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Updated December 30, 2012

Dates
Photo © Igor Norman
There are a lot of different types of dates, but the most common ones have very similar nutrient compositions. They are very high in sugar.

Carbohydrate and Fiber Counts for Dates

  • ¼ cup chopped dates: 24 grams effective (net) carbohydrate plus 3 grams fiber and 105 calories.

  • 1 oz dates: 19 grams effective (net) carbohydrate plus 2 grams fiber and 79 calories.

Glycemic Index for Dates

One study of dates had an average GI of 103 (very high -- even higher than glucose).

More Information about the Glycemic Index

Glycemic Load of Dates

  • ¼ cup chopped dates: 14
  • 1 ounce dates: 11

More Information about the Glycemic Load

Health Benefits of Dates

Dates are fairly high in minerals, including potassium, manganese, and magnesium.

More Information About Dates at Calorie Count Plus.

More Carb Profiles:

Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 20.
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