Medjool Dates: Glycemic Index (GI), Glycemic Load (GL), and Nutritional Facts

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medjool dates glycemic index

Glycemic Index of Medjool Dates

Medjool dates are a naturally sweet fruit with a glycemic index (GI) of about 62, which places them in the medium-GI category. This means that Medjool dates can cause a moderate increase in blood sugar levels, so they should be enjoyed in controlled portions, especially by those managing blood sugar.

Glycemic Load of Medjool Dates

The glycemic load (GL) of Medjool dates varies based on serving size. For a typical serving of 2 large dates (about 48 grams), the glycemic load is approximately 18, which is relatively high. Because of their high carbohydrate content, it’s best to consume Medjool dates in moderation to avoid sharp blood sugar spikes.

Nutritional Profile of Medjool Dates (per 100 grams)

Medjool dates are nutrient-dense, providing natural sugars, fiber, and essential vitamins and minerals. Here’s a detailed look at the nutritional profile of Medjool dates per 100 grams:

Nutrient Amount per 100g % Daily Value (DV)
Calories 277 kcal
Carbohydrates 75 g
  Sugars 66.5 g
  Fiber 6.7 g 27%
Protein 1.8 g 4%
Fat 0.2 g
Potassium 696 mg 20%
Magnesium 54 mg 13%
Vitamin B6 0.2 mg 15%
Calcium 64 mg 5%
Iron 0.9 mg 5%
Copper 0.4 mg 20%
Antioxidants Present

Medjool dates are rich in natural sugars, fiber, and potassium, making them a quick energy source and beneficial for hydration and muscle function. They also contain antioxidants that may support overall health.

In summary, Medjool dates have a medium glycemic index and a relatively high glycemic load, making them a sweet treat best enjoyed in moderation within a balanced diet.