Dates
Also known as: khajoor, khalas, sukkari, tamr
Fine to eat — keep the portion small and pair with protein or vegetables.
Culturally important and nutritious — but concentrated in sugar.
Portion guide
2 dates (about 20 g)
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Nutrition per 2 dates
| Calories | 56 kcal |
|---|---|
| Total carbohydrates | 15 g |
| Protein | 0.4 g |
| Fat | 0 g |
| Fibre | 1.6 g |
| Sugars | 13 g |
Glycaemic index (GI): 42
Better ways to cook it
- Eat whole fruit rather than juice
- Pair with nuts or yogurt
Practical advice
- Keep the portion small
- Eat it with vegetables and protein
Detailed clinical explanation
Contains a meaningful carbohydrate load; portion size, cooking method and food pairing determine the glucose response.
Scientific references
- USDA FoodData Central — values for the stated portion.
- American Diabetes Association. Standards of Care in Diabetes — Facilitating Positive Health Behaviors (nutrition therapy).
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625-1632.
Last medically reviewed: 3 November 2026
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Healthy fats and very little sugar.
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High in fibre and vitamin C with relatively little sugar.
Portion: 1 medium (about 100 g)
Educational information only — your own targets depend on your medicines and health. Compare with another food