Dates

Natural energy, fiber, potassium.

Category: Fruits
Plate rating: 78/100
Glycemic index: ≈42 · Low GI
Pesticide residue: Lower

Medicine note: Potassium and some blood-pressure medicines

Some medicines raise blood potassium; salt substitutes can add more. Read more.

What dates offers

Natural energy
Fiber
Potassium

When to eat it

Pre-workout or natural sweetener.

Tip

High in sugar - limit portions

Blood sugar

Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Lower — a rough guide, not a lab measurement. Skin is thin and edible - low pesticides anyway Rinse produce under running water before eating.

More fruits

BlueberriesAnthocyanin antioxidants, vitamin C & K, fiberFruits

AvocadoMonounsaturated fats, fiber, potassium; helps absorb fat-soluble vitaminsFruitsMedicine note

PomegranatePolyphenol antioxidants, vitamin C, fiber (seeds)Fruits

AppleRich in fiber, Vitamin C, antioxidantsFruits

KiwiVitamin C (more per serving than an orange), fiber, vitamin KFruits

GuavaVery high in vitamin C, fiber, potassiumFruits

Sources

Nutrient data: USDA FoodData Central (search “Dates”)
Glycemic index: Glycemic Index Research and GI News (University of Sydney)
MedlinePlus: Lisinopril
MedlinePlus: High potassium level

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.