Are dates high in sugar?

Yes, extremely. Dates contain 63-68 g of sugar per 100 g, making them one of the highest-sugar whole foods available. Tesco Soft Pitted Dates contain 68 g of sugar per 100 g — meaning more than two-thirds of the entire food is sugar. For context, milk chocolate typically contains around 50-55 g of sugar per 100 g, so dates actually contain more sugar than many sweets.

Are Medjool dates healthier than other dates?

Medjool dates and standard dates have very similar nutrition profiles. Tesco Finest Medjool Dates contain 63 g sugar per 100 g while Tesco Soft Pitted Dates (deglet noor variety) contain 68 g per 100 g. Medjool dates have slightly more fibre (7.3 g vs 8.7 g) and slightly fewer calories (291 vs 304 kcal). The differences are marginal — both are very high in sugar and should be eaten in small portions.

Do dates spike blood sugar?

Yes. Dates have a high glycaemic index of 55-70 and their extreme sugar density (63-68 g per 100 g) means they deliver a rapid glucose load. Even a small serving of two Medjool dates provides 18.9 g of sugar. While the fibre content (7.3 g per 100 g) offers some buffering, it is not enough to offset the volume of sugar. People with diabetes or blood sugar concerns should limit dates to very small portions and pair them with protein or fat to slow absorption.

Glucose: HighNOVA 1

Nutritional Information for Dates

Dates are one of the most sugar-dense whole foods available, with Medjool dates containing 63-68 g of sugar per 100 g and up to 304 kcal. Despite being a NOVA 1 whole food, their high glycaemic index (55-70) and extreme sugar concentration mean they deliver a significant blood sugar spike. Dates do provide useful fibre (6-9 g per 100 g) and minerals, but portion control is essential.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	291 kcal / 1232 kJ	87 kcal
Protein	2.2g	0.7g
Carbohydrates	66.3g	19.9g
of which sugars	63g	—
Fat	0.2g	0.1g
of which saturated	0.1g	—
Fibre	7.3g	—
Salt	0.01g	—

Serving size: 30 g (approx. 2 Medjool dates) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

High

Glucose risk

Dates have a high GI of 55-70 and contain an extraordinary 63-68 g of sugar per 100 g — roughly two-thirds of their weight is pure sugar. Just two Medjool dates (30 g) deliver 18.9 g of sugar. While the fibre content provides some buffering, the sheer volume of fast-releasing sugar makes dates a high-risk food for blood glucose spikes. People monitoring blood sugar should treat dates with the same caution as confectionery.

Processing level

NOVA 1 (unprocessed)

Whole dates are a NOVA 1 food — they are dried fruit with no added ingredients. Pitted dates are minimally processed (pit removed). Chopped dates may contain a light rice flour coating to prevent sticking but remain NOVA 1. Dates used as ingredients in bars and snacks often appear in NOVA 3-4 products.

Dates at Tesco

Source: Tesco product page, October 2025

Tesco Finest Medjool Dates 200G

£2.50*NOVA 1 (unprocessed)

Tesco Finest Medjool Dates 500g

£5.00*NOVA 1 (unprocessed)

Tesco Organic Medjool Dates 200G

£2.50*NOVA 1 (unprocessed)

Tesco Soft Pitted Dates 250G

£2.25*NOVA 1 (unprocessed)

Whitworths Chopped Dates 250G

£2.10*NOVA 1 (unprocessed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Dates are often marketed as a 'healthy' natural sweetener or snack, but they are among the most sugar-dense whole foods available. Two Medjool dates contain nearly 19 g of sugar — equivalent to almost 5 teaspoons. Date syrup and date paste concentrate the sugar further. 'Energy balls' and 'raw' bars using dates as a base can deliver as much sugar as a chocolate bar while appearing wholesome. Always check portions.

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