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Dates (Khajur)
खजूर · ఖర్జూరం
Natural dried fruit used as a sweetener and snack. Medium GI but nutrient-dense with potassium, iron, and fiber.
42
GI · Low GI
0Low (55)Med (69)110+
42
Glycemic Index
12
Glycemic Load
40g
Serving Size
112
Calories
Per serving: 3-4 dates
Nutrition per Serving
30g
Carbs
16g
Sugars
3g
Fiber
1g
Protein
0.2g
Fat
Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.
Tips to Manage Blood Sugar
A much better sweet craving fix than mithai. Stuff with almonds for added protein and healthy fats. Limit to 2-3 dates for diabetics.
GI Source: University of Sydney GI Database