Which Variety of Dates are Lowest in Sugar? A Nutritional Guide

October 8, 2025 •

5 min read

While dates are naturally high in sugar, a 2018 study on various date varieties found a significant range in their Glycemic Load values. For those mindful of their sugar consumption, the question becomes: Which variety of dates are lowest in sugar? The answer lies in understanding the distinct characteristics of different types, as some offer a better balance of sweetness and fiber than others.

Quick Summary

Different date varieties contain varying levels of natural sugar, with types like Zahidi, Deglet Noor, and Ajwa generally lower than Medjool dates. A closer look at popular types reveals distinct flavors, textures, and nutritional profiles, guiding consumers toward healthier choices with smart portion control.

Key Points

Zahidi and Deglet Noor are Among the Lowest in Sugar: Zahidi dates offer a nutty flavor with less sweetness, while Deglet Noor provides a mild, honey-like taste, and both are lower in sugar compared to other varieties.
Glycemic Impact Varies by Variety: Beyond total sugar, the glycemic index (GI) and glycemic load (GL) differ significantly between types, with Ajwa and Shaqra having particularly low GL values.
Medjool Dates are Highest in Sugar: The popular, soft, and caramel-like Medjool dates are among the highest in natural sugar and calorie content.
Portion Control is Key: Regardless of the variety, consuming dates in moderation (2-3 per serving) is crucial for managing sugar intake.
Pairing Helps Manage Blood Sugar: Combining dates with protein or fat, such as nuts or seeds, can help slow sugar absorption and prevent blood sugar spikes.
Ripeness Affects Sugar Content: Drier, less ripe dates generally have lower sugar concentration than softer, fully ripened varieties.

Dates are a fantastic natural source of sweetness, packed with essential minerals, antioxidants, and dietary fiber. However, their high concentration of natural sugars can be a concern for individuals managing their blood sugar levels or following a low-sugar diet. Not all dates are created equal, and some varieties contain considerably less sugar than their sweeter counterparts, making them a better choice for mindful consumption.

Understanding Date Varieties and Sugar Content

Date varieties vary widely in their sweetness, moisture, and overall sugar concentration. The sugar content depends on factors like the specific variety, ripeness, and how they are processed. For example, semi-dry or dry dates typically contain less sugar than soft, moist varieties. Research has also shown variations in glycemic index (GI) and glycemic load (GL) across different types, which indicates how a particular food impacts blood sugar levels.

The Lowest-Sugar Dates for Mindful Eating

Several date varieties are known for having relatively lower sugar content, a milder sweetness, and a firmer texture, making them ideal for those seeking to reduce sugar intake.

Zahidi Dates

Profile: These semi-dry, golden-brown dates are known for their nutty flavor and less intense sweetness compared to other popular varieties. They have a firm, chewy texture that holds up well in baking and savory dishes.
Sugar Content: A table from a diet clinic indicates that 2 Zahidi dates contain approximately 10g of sugar, positioning them as a top choice for low-sugar diets.
Benefits: In addition to their lower sugar profile, Zahidi dates are a good source of fiber, vitamins, and minerals like potassium and magnesium.

Deglet Noor Dates

Profile: Often called the "Queen of Dates," Deglet Noor dates are a semi-dry variety with a mildly sweet, nutty flavor. They have a lower glycemic index compared to the very sweet Medjool dates.
Sugar Content: A 100-gram serving typically contains 63–66 grams of sugar, which is lower than that of Medjool dates. A serving of two dates is estimated to have around 14g of sugar.
Uses: Their firmer texture makes them versatile for cooking, baking, and creating date sugar.

Thoory Dates

Profile: Also called "Bread Dates," this dry variety is known for its mild sweetness and a firm, chewy texture. Their flavor is often described as nutty.
Sugar Content: Thoory dates have a low glycemic index, making them a suitable option for those concerned with blood sugar regulation.

Ajwa Dates

Profile: These are soft, dark dates with a rich flavor profile. While not the lowest in sugar, they possess a low glycemic index, meaning they cause a slower increase in blood sugar compared to high-GI fruits.
Sugar Content: A serving of two Ajwa dates contains an estimated 12g of sugar.
Nutritional Value: Ajwa dates are particularly rich in antioxidants and support heart health.

Higher-Sugar Dates to Enjoy in Moderation

For context, it's helpful to compare these varieties with some of the sweetest types, which should be consumed more sparingly if managing sugar intake is a priority.

Medjool Dates

Profile: Large, soft, and exceptionally sweet, Medjool dates are prized for their rich, caramel-like flavor.
Sugar Content: A single Medjool date can be significantly higher in sugar than other varieties, with 2 dates (48g) containing around 32g of sugar.

Sukkari Dates

Profile: The name means "sugary," and these golden-brown dates are known for their sweet, soft texture.
Sugar Content: They are notably high in natural sugars and should be consumed in moderation, especially by those watching their sugar intake.

Comparison of Common Date Varieties

To provide a clear overview, here is a comparison of selected dates based on their sugar characteristics and other attributes. Note: Nutritional information can vary based on ripeness and source.


Feature	Zahidi	Deglet Noor	Ajwa	Medjool
Sugar Content (per ~2 dates)	~10g	~14g	~12g	~32g
Glycemic Impact	Lower (Moderate GI)	Lower (Low GI)	Lower (Low GL)	Higher (Higher GI)
Texture	Semi-dry, firm, and chewy	Semi-dry, firm	Soft, dark, and round	Large, soft, and moist
Flavor	Nutty, mildly sweet	Mild, nutty, honey-like	Rich, hint of chocolate	Rich, caramel-like
Best For	Low-sugar diets, baking	Sugar-controlled intake	Antioxidant boost, blood sugar management	Energy boost, dessert

Best Practices for Eating Dates on a Low-Sugar Diet

Regardless of the variety, managing your intake is crucial due to the concentrated nature of dates' sugars. A few simple strategies can help you enjoy their nutritional benefits while minimizing the impact on your blood sugar.

Prioritize Portion Control: Stick to a small portion, typically 2-3 dates per serving. This helps manage calorie and sugar intake effectively.
Pair with Protein and Fat: Consuming dates with healthy fats (like nuts, seeds) or protein (yogurt, nut butter) can slow down the absorption of sugar and prevent rapid spikes in blood sugar levels.
Mind the Ripeness: Dates become sweeter as they ripen. Opting for less ripe, firmer varieties can naturally reduce sugar content.
Avoid Processed Dates: Steer clear of dates that have been coated in sugar or syrup for extra sweetness. Look for naturally dried, whole dates.

Conclusion

While all dates contain natural sugars, choosing varieties like Zahidi, Deglet Noor, and Thoory can be a more prudent choice for individuals monitoring their sugar intake. These semi-dry to dry dates offer a milder sweetness and a lower glycemic impact compared to softer, high-sugar varieties like Medjool. The key to incorporating dates into a healthy, low-sugar diet is always moderation and smart portion control. By understanding the differences between varieties, you can make informed choices that align with your health and dietary goals.

Which Variety of Dates are Lowest in Sugar? - Summary

Zahidi dates are one of the lowest in sugar and have a nutty, semi-dry texture, making them excellent for mindful snacking.
Deglet Noor dates offer a mild, honey-like sweetness and lower glycemic index compared to Medjool dates.
Thoory dates, also called "Bread Dates," are a dry variety with low to moderate GI, ideal for those managing blood sugar.
Ajwa dates have a low glycemic load and are rich in antioxidants, though not the lowest in sugar.
Pairing dates with nuts, seeds, or yogurt is a recommended strategy to slow sugar absorption.

Frequently Asked Questions

For diabetics, dates with a lower glycemic index (GI) and glycemic load (GL) are preferable. Varieties like Ajwa, Zahidi, Deglet Noor, and Thoory are considered better choices than sweeter options like Medjool. However, portion control is still essential.

According to some sources, a serving of two Zahidi dates contains approximately 10 grams of sugar, making them one of the lowest-sugar date varieties available.

Yes, dates can be included in a healthy diet. They contain natural sugars along with fiber, antioxidants, and minerals. The key is to practice portion control and pair them with other foods like nuts or protein to minimize blood sugar impact.

Medjool dates are a soft, very sweet variety with a high sugar content. Deglet Noor dates are a semi-dry, milder variety with a lower sugar content and a lower glycemic index, making them a better choice for those watching their sugar intake.

Yes, pairing dates with a source of protein and healthy fat, such as almonds or walnuts, can help slow down the digestion and absorption of the date's natural sugars. This helps to prevent a rapid rise in blood sugar levels.

Generally, drier varieties of dates, like Thoory, have a milder sweetness and lower moisture content, which can translate to a lower concentration of sugar compared to soft, syrupy dates like fully ripe Barhi or Medjool.

Other varieties noted for having a lower glycemic impact or more moderate sugar content include Ajwa, Shaqra, Sukkari (despite the name), and Thoory, but it is important to remember that portion control is key for any of these options.