How many carbs are in a Medjool Date?

Medjool Date nutrition at a glance

Per 1 date (24g), Medjool Date delivers about 3% of a 2,000-calorie daily reference, 7% of the 275g daily carbohydrate reference and 6% of the 28g daily fiber reference. Sugar sits at 32% of the 50g added-sugar reference and protein contributes 1% of the 50g protein reference.

Blood-sugar impact of Medjool Date

Most of the carbs here are simple sugars with little fiber to slow absorption — expect a relatively fast blood-sugar rise. Pair with protein or healthy fat to blunt the spike.

With 18g total carbs and 1.6g fiber, the net-carb figure for a 1 date (24g) serving works out to roughly 16.4g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.

Ways to eat Medjool Date

• Add medjool date to a balanced plate with a lean protein and non-starchy vegetables.
• Use medjool date as part of a pre-workout snack when you need quick, usable energy.
• Pair medjool date with a source of fat or protein to slow glucose absorption.

Frequently asked questions

More foods to look up

• Apple — 25.1g carbs, 95 cal
• Banana — 27g carbs, 105 cal
• Orange — 15.4g carbs, 62 cal
• Grapes — 16g carbs, 62 cal
• Strawberries — 11.7g carbs, 49 cal
• Blueberries — 21.4g carbs, 84 cal
• Raspberries — 14.7g carbs, 64 cal
• Blackberries — 13.8g carbs, 62 cal