Regular Dates
Low GI
GL 7.6 per piece (24 g) · GL 31.5 per 100 g
- Good source of dietary fiber
- Very high total sugar content
Regular Dates has a glycemic index of 42 (Low). One piece (24 g) adds a glycemic load of 7.6.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #168191 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
Forms of 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) - GI 62 · GL 46.5 per 100 g dried
Dried dates
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Regular Dates is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 medium date | 24 g | 7.6 |
| 1 cup | 175 g | 55.1 |
Nutrition Facts (per 100g)
per 100g
| Calories | 277 kcal |
| Carbohydrates | 75 g |
| Sugars (Total) | 66.5 g |
| Natural | 66.5 g |
| Added | 0 g |
| Fiber | 6.7 g |
| Soluble | 2 g |
| Insoluble | 4.7 g |
| Protein | 1.8 g |
| Fat | 0.2 g |
| Saturated | 0.03 g |
| Unsaturated | 0.07 g |
| Sodium | 1 mg |
Processing Level
Why this score?
- Good source of dietary fiber
- Low in saturated fat and sodium
- Very high total sugar content
- High glycemic load per serving
- Rapid blood glucose spike potential
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Regular Dates?
Regular Dates has a glycemic index of 42 (Low). One piece (24 g) has a glycemic load of 7.6; per 100 g the glycemic load is 31.5.
Is Regular Dates good for people with insulin resistance?
Regular Dates has a low glycemic index (42), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
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 Regular Dates in the Logi app, with your portion.
