Carb Counts for Dates

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.

_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.