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Low-sugar dates Calories
Dried dates described as lower in sugar than typical dates; values vary by variety and drying method.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Low-sugar dates (21 g) has 55 calories. That works out to 260 calories per 100 g. It contains 14 g of carbs, 0.5 g of protein, 0.1 g of fat and 1.6 g of fiber. Its 0 mg of Copper covers 5% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Low-sugar dates Nutrition Facts
Selected: 3 piece (medium) · 21 g
55
KCAL / 21G
Carbs
14g
· 5% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 3% · Fat 2%
Low-sugar dates nutrition facts table · 3 piece (medium) (21 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.42 mg | 0% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 1.6 g | 6% |
| Protein | 0.5 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Low-sugar dates?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 8 g | 21 kcal |
| 1 piece (small) | 7 g | 18 kcal |
| 1 piece (large) | 10 g | 26 kcal |
| 1 tablespoon (chopped) | 12 g | 31 kcal |
| 3 piece (medium) | 24 g | 62 kcal |
| 5 piece (medium) | 40 g | 104 kcal |
| 100 g | 100 g | 260 kcal |
| 1 cup (whole) | 147 g | 382 kcal |
| 1 cup (chopped) | 160 g | 416 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Low-sugar dates
What are low-sugar dates?
Low-sugar dates are dates described as having less sugar than some common date varieties. The term does not name a standardized variety or mean that sugar has been removed; sugar levels vary with the fruit variety and drying method.
Are low-sugar dates actually lower in sugar than regular dates?
Sometimes, but the difference depends on the date variety and how it was dried. “Low-sugar” is not a guarantee of a fixed sugar level, and these dates still contain naturally occurring sugars like other dried fruit.
Are low-sugar dates suitable for people with diabetes?
Low-sugar dates can still raise blood glucose because they contain natural sugars. If you have diabetes, fit them into your meal plan and monitor your response; ask your doctor or dietitian for individual advice if medication or glucose targets affect your choices.
How are low-sugar dates made, and is the sugar removed?
The sugar is usually not removed from low-sugar dates; the description generally refers to the variety or drying method. They are minimally processed dried fruit, though some products may have added ingredients, so check the ingredient list for those.
How can I choose low-sugar dates?
Choose low-sugar dates by checking the named variety and the nutrition information rather than relying on the front-label claim alone. Dates naturally vary, and appearance or sweetness is not a reliable way to determine their sugar content.
How should I store low-sugar dates after opening?
Store low-sugar dates in a tightly sealed container in a cool, dry place. Refrigerate them if your kitchen is warm or humid to help preserve freshness, and discard any dates with mold, an off smell, or other signs of spoilage.
Can you freeze low-sugar dates?
Yes, low-sugar dates can be frozen. Seal them in a freezer-safe container or bag, separating them into portions if useful. Thaw only what you need in the refrigerator or at room temperature; the texture may become softer.
Should low-sugar dates be washed before eating?
Yes, rinse low-sugar dates under clean running water and dry them before eating. If you remove the pits, use clean hands and a clean knife, and eat the dates soon after washing rather than leaving them wet.
How can I use low-sugar dates in recipes?
Use low-sugar dates as a snack, chop them into oatmeal, or blend pitted dates into a paste for baking. They can add sweetness and moisture, but they may not replace granulated sugar one-for-one in a recipe.
Do low-sugar dates help with weight loss?
No, low-sugar dates do not cause weight loss on their own. Their fiber may help make a snack more filling, but they are concentrated dried fruit, so larger portions also add more energy and natural sugar.
Low-sugar dates Vitamins & Minerals
Vitamins
B5
0.12mg · 2% DV
B6
0.04mg · 2% DV
B3
0.27mg · 2% DV
B2
0.01mg · 1% DV
Minerals
Copper
0.04mg · 4% DV
Potassium ⭐
138mg · 4% DV
Manganese
0.05mg · 2% DV
Magnesium
9.03mg · 2% DV
Sodium
0.42mg · 0% DV
Low-sugar dates Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-sugar dates
To burn the 55 calories in 3 piece (medium) (21 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Low-sugar dates?
Low-sugar dates are dried fruits from the date palm, a tree grown across the Middle East and North Africa. The label describes dates with less sugar than typical varieties, but the amount varies with the cultivar and how the fruit is dried.
They may be soft and chewy or firmer, with the familiar caramel-like sweetness of dates. They are eaten as a snack, served with coffee or tea, and often appear on tables at iftar during Ramadan. Dates are still carbohydrate-rich despite the lower-sugar description; a 100 g portion provides 7.5 g of fibre. Enjoy a few alongside plain yoghurt or nuts for a more filling snack.
How Nutritious Is Low-sugar dates?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Low-sugar dates Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Low-sugar dates Contain Allergens?
No known major allergens
Which Diets Is Low-sugar dates Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-sugar dates Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.