Dates
Concentrated natural sugar makes dates one of the sweetest whole foods.
FatTonic Facts
Dates · per serving 2 dates (48g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 18 | −39.6 |
| Sugar (g) | 32 | −25.6 |
| Processing | whole | 0.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 1 | +0.7 |
| Glycemic index | 55 | |
| Carbs (g) | 36 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 168191 (Dates, medjool), public domain, checked 2 Oct 2026.
Glycemic index: 55, from one test: “Medjool (Tamer stage)”, Table 2, "Medjool" (reported 55.3 (SEM 6.8); reference: glucose (50 g, three occasions), 2 h) in AlGeffari MA, Almogbel ES, Alhomaidan HT, El-Mergawi R, Barrimah IA. Glycemic indices, glycemic load and glycemic response for seventeen varieties of dates grown in Saudi Arabia. Ann Saudi Med 2016;36(6):397-403, CC BY-NC-ND 4.0 (article notice). Opened 30 Oct 2026. Until 30 Oct 2026 this page used 62, from no recorded source.
Per 100 g (USDA record; serving 48 g): carbs 75, sugar 66.5, fiber 6.7, protein 1.8, fat 0.2 g.
What this means for fat-burning
Why this score: glycemic load 18 set it, −39.6 points. Source: USDA FoodData Central, FDC 168191.
Its high sugar content is the main reason to keep portions in check.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Dates scores 40, rated Moderate. It scores higher than 17% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does dates spike insulin?
Glycemic load 18 for 2 dates (48g); FatTonic Score 40/100 — it is neutral for fat-burning.
Is dates good for fat loss?
Moderate (40/100): dates is neutral for fat-burning.