NutriDex

The Supplement Research Compendium
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Dates

Phoenix dactylifera

Low-GI sweet fruit, potassium and fibre dense

Preliminary evidence 🍎Fruits

✚ Updated · How we grade evidence

Evidence tier
Preliminary
Research weight
Citations
9 verified / 9
Classification
Fruits
❝
What the evidence says. Early or small human trials; promising but not yet conclusive.

Nutrition per serving 2 Medjool dates (48 g)

48gSERVING
  • Water 10.2 g21%
  • Sugars 31.9 g66%
  • Fibre 3.2 g7%
  • Other carbs 0.9 g2%
  • Protein 0.9 g2%
  • Fat 0.1 g0%
  • Other 0.9 g2%
What's in one serving, by weight — average composition (USDA).
Fibre11%Potassium7%Copper19%Magnesium6%Manganese6%Vitamin B67%
One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
133 kcal0.87 g protein3.2 g fiber0.07 g fat
NutrientPer serving% daily value
Fibre3.2 g11%
Potassium334 mg7%
Copper0.17 mg19%
Magnesium26 mg6%
Manganese0.14 mg6%
Vitamin B60.12 mg7%
Calcium31 mg2%
Iron0.43 mg2%

Composition data: USDA FoodData Central ↗

What is Dates?

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.
Active Compounds
Glucose & fructose (free sugars)Dietary fibre (insoluble + pectin)PotassiumMagnesiumCopperPolyphenols (flavonoids, phenolic acids)Carotenoids (lutein, zeaxanthin)Tannins (procyanidins)

Safety & Cautions

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.

Key Studies

Meta-analysis Mirghani 2025 ✓ PubMed
Systematic review and meta-analysis of RCTs (n=298, T2DM): dates reduced total cholesterol (-0.87, 95% CI -1.39 to -0.35) but no significant effect on LDL, HDL, or triglycerides.
Systematic review Salajegheh 2024 ✓ PubMed
Systematic review and dose-response meta-analysis (48 studies): late-pregnancy date intake shortened gestation/labour, improved Bishop score, and reduced need for induction, but overall evidence quality was unacceptable with high risk of bias.
Meta-analysis Sagi-Dain 2021 ✓ PubMed
Meta-analysis (4 trials, weak/high-risk-of-bias): date consumers had higher cervical dilatation on admission (MD 1.1 cm, 95% CI 0.2-1.99) and lower need for labour induction/augmentation (RR 0.6, 95% CI 0.43-0.83).
RCT Hosseini 2024 ✓ Full text
Randomized placebo-controlled trial (n=43 T2DM) found 5 g/day date seed powder for 8 weeks significantly lowered HbA1c (-0.30%), insulin, HOMA-IR, and LPS while raising total antioxidant capacity and s-RAGE.
RCT Alalwan 2020 ✓ Full text
RCT (n=100, pre-/T2DM): 3 dates/day for 16 weeks did not significantly change HbA1c and significantly lowered total cholesterol (-0.21 mmol/L).
RCT Alyami 2022 ✓ Full text
12-week RCT (n=79 randomized, 61 completed) found 60 g/day date fruit caused no difference vs equivalent-glycemic-load raisins in HbA1c, fasting glucose, glucose variability, or insulin resistance, indicating safety in type 2 diabetes.
RCT Alkaabi 2011 ✓ Full text
Controlled crossover (13 healthy, 10 T2DM): five date varieties had low glycemic indices (GI ~44-53) with no significant postprandial glucose excursion.
Review Awan 2025 ✓ PubMed
Narrative review summarising date phytochemistry (polyphenols, fibre, minerals) and proposed cardiometabolic, antioxidant, and gut-health mechanisms, noting need for larger human trials.
Review Impact of Date Fruit and Seed review 2024 ✓ Full text
Review summarizing date fruit/seed effects on childbirth stages and pregnancy complications, reporting consistent associations with improved cervical ripening and shorter labor.
9 sources cited · 9 verified Search all studies on PubMed ↗

Common questions about Dates

What is Dates used for?

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 9 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 26 Jun 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 2026-06-26}
}

For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.

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