What the evidence says. Early or small human trials; promising but not yet conclusive.
Nutrition per serving 2 Medjool dates (48 g)
Water10.2 g21%
Sugars31.9 g66%
Fibre3.2 g7%
Other carbs0.9 g2%
Protein0.9 g2%
Fat0.1 g0%
Other0.9 g2%
What's in one serving, by weight — average composition (USDA).One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
Dates (Phoenix dactylifera) is a fruit used for low glycemic index despite high sugar content. NutriDex grades the human evidence as Preliminary. Despite being ~66% sugar, dates have a measured low glycemic index (GI ~44-53 across varieties) and a small RCT reported that 3 dates daily for 16 weeks did not worsen HbA1c in people with type 2 diabetes. A 2025 meta-analysis of RCTs (n=298) found dates modestly reduced total cholesterol (pooled effect -0.87, 95% CI -1.39 to -0.35) but had no significant effect on LDL, HDL, or triglycerides. Meta-analyses suggest late-pregnancy date consumption increases cervical dilatation on admission (mean difference ~1.1 cm) and reduces the need for labour induction, but the underlying trials are small and at high risk of bias. Dates are a genuinely good source of potassium, magnesium, copper, and fibre. Overall human evidence for distinct health benefits is preliminary; dates are best viewed as a nutrient-dense whole-fruit alternative to refined sweeteners rather than a therapeutic food.
Purported Benefits
✓Low glycemic index despite high sugar content
✓May modestly lower total cholesterol in type 2 diabetes
✓Rich source of potassium and dietary fibre
✓Late-pregnancy intake associated with improved labour onset in low-quality trials
✓Polyphenols may inhibit carbohydrate-digesting enzymes (preclinical)
✓Supports regularity via soluble and insoluble fibre
Dosing & Compounds
Typical Dose
Typical serving 2 Medjool dates (~48 g); 3 dates/day used in glycemic and lipid trials. 7 dates/day from ~36 weeks studied for labour.
Very high sugar and energy density (~133 kcal per 2 dates) — portion control matters for weight and glycemic load, even though GI is low. Generally safe in pregnancy at studied doses, but discuss with a clinician. Dried fruit is sticky and cariogenic (dental caries risk). Rare reports of date/pollen allergy. High potassium intake warrants caution in advanced chronic kidney disease or with potassium-sparing diuretics/ACE inhibitors. No known grapefruit-type CYP3A4 interaction. Educational only — always check with your doctor or pharmacist before combining Dates with any medicine.
Dates is most often taken for Low glycemic index despite high sugar content, May modestly lower total cholesterol in type 2 diabetes, Rich source of potassium and dietary fibre, Late-pregnancy intake associated with improved labour onset in low-quality trials. Low-GI sweet fruit, potassium and fibre dense
Does Dates work — what does the evidence say?
Preliminary evidence. Early or small human trials; promising but not yet conclusive. Despite being ~66% sugar, dates have a measured low glycemic index (GI ~44-53 across varieties) and a small RCT reported that 3 dates daily for 16 weeks did not worsen HbA1c in people with type 2 diabetes. A 2025 meta-analysis of RCTs (n=298) found dates modestly reduced total cholesterol (pooled effect -0.87, 95% CI -1.39 to -0.35) but had no significant effect on LDL, HDL, or triglycerides. Meta-analyses suggest late-pregnancy date consumption increases cervical dilatation on admission (mean difference ~1.1 cm) and reduces the need for labour induction, but the underlying trials are small and at high risk of bias. Dates are a genuinely good source of potassium, magnesium, copper, and fibre. Overall human evidence for distinct health benefits is preliminary; dates are best viewed as a nutrient-dense whole-fruit alternative to refined sweeteners rather than a therapeutic food.
What is the typical dose of Dates?
Typical serving 2 Medjool dates (~48 g); 3 dates/day used in glycemic and lipid trials. 7 dates/day from ~36 weeks studied for labour.
Is Dates safe? Any cautions or side effects?
Very high sugar and energy density (~133 kcal per 2 dates) — portion control matters for weight and glycemic load, even though GI is low. Generally safe in pregnancy at studied doses, but discuss with a clinician. Dried fruit is sticky and cariogenic (dental caries risk). Rare reports of date/pollen allergy. High potassium intake warrants caution in advanced chronic kidney disease or with potassium-sparing diuretics/ACE inhibitors. No known grapefruit-type CYP3A4 interaction.
How many studies support Dates?
NutriDex cites 10 sources for Dates, graded "Preliminary".
Cite this page
APA
Peh, D. (2026). Dates (Phoenix dactylifera): Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/date
BibTeX
@misc{nutridex_date,
author = {Peh, Daryl},
title = {Dates (Phoenix dactylifera): Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/date},
note = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-09-16}
}
For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.