Dried dates
Medium GI
GL 3.3 per piece (7 g) · GL 46.5 per 100 g
- High fiber content
- Very high glycemic load
Dried dates has a glycemic index of 62, higher than plain Regular Dates (42). One piece (7 g) adds a glycemic load of 3.3.
Updated Oct 19, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 2 per 100 g Raspberries have a significantly lower glycemic load and more antioxidants than dried dates.
Fresh Raspberries - GL 7.7 per 100 g Berries have less sugar and a lower impact on blood glucose levels than dates.
Blueberries - GL 19 per 100 g Unsulfured dried plums cause smaller fluctuations in glycemia than dried dates.
Unsulfured dried plums
Forms of Regular Dates
- GI 42 · GL 31.5 per 100 g
Regular Dates - Date curry dipGI 45 · GL 13 per 100 g curry dip
- GI 45 · GL 29 per 100 g dark chocolate covered
Dates Coated in Dark Chocolate - Medjool date stuffed with natural almond butterGI 50 · GL 30 per 100 g almond butter stuffed
- Frozen DatesGI 42 · GL 31 per 100 g frozen
- GI 42 · GL 31.5 per 100 g pieces
Date pieces - GI 50 · GL 35 per 100 g caramel
Date caramel (dates, water, salt puree) - +1 more
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Dried dates is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 piece (pitted) | 7 g | 3.3 |
| 1 serving (approx. 5-6 dates) | 40 g | 18.6 |
| 1 cup | 175 g | 81.4 |
Nutrition Facts (per 100g)
per 100g
| Calories | 282 kcal |
| Carbohydrates | 75 g |
| Sugars (Total) | 63 g |
| Natural | 63 g |
| Added | 0 g |
| Fiber | 8 g |
| Soluble | 2.4 g |
| Insoluble | 5.6 g |
| Protein | 2.5 g |
| Fat | 0.4 g |
| Saturated | 0.1 g |
| Unsaturated | 0.3 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- High fiber content
- No added sugar
- Very high glycemic load
- High content of simple sugars
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Dried dates?
Dried dates has a glycemic index of 62 (Moderate). One piece (7 g) has a glycemic load of 3.3; per 100 g the glycemic load is 46.5.
Is Dried dates good for people with insulin resistance?
Dried dates has a medium glycemic index (62). It fits in moderation, ideally with protein or fat; a lower-load alternative is Fresh Raspberries.
Which form of Regular Dates has the lowest glycemic load?
Among the forms of Regular Dates in this database, Date curry dip has the lowest glycemic load (13 per 100 g).
Check Dried dates in the Logi app, with your portion.
