44% of the WHO 25g/day free-sugar guideline
What it takes to burn this off
Estimated for a typical 70kg (154 lb) adult — actual calories burned vary by body weight, pace, and fitness level. General reference only, not personalized advice.
Two medium dried dates weigh about 16g combined but still carry roughly 9–13g of natural sugar — by far the most concentrated natural sugar source in this reference. Often used as a "natural" sweetener substitute, but the sugar load per gram is very high; portion size matters more than the "natural" label.
Pairs well with: A few dates with a small handful of nuts adds protein/fat to slow the glucose response — useful since dates are easy to eat several of in one sitting.
Figures are for general reference, not personalized medical guidance; always confirm with a lab-tested label or professional for dietary decisions.
Source: USDA FoodData Central — 63g sugar per 100g; applied to 2 typical medium dried dates (~16g). Total carbs: ~75g carbs per 100g, scaled the same way. GI: medium, per published glycemic index research. (last verified 2026-08-22)