Saudi Arabia produces over 1.5 million tonnes of dates annually from 23 million palm trees — the world's second-largest producer. Dates are not just a cultural icon: they are a nutritional powerhouse with 7 grams of fiber per 100g, significant potassium, magnesium, and iron, and a glycemic index that varies dramatically by variety. Ajwa dates hold a special place in Islamic prophetic medicine tradition.
1.5MTonnes Saudi annual production
9 min readUpdated 2026-05-28Reviewed SFDA
MH
Dr. Mona Al-Harbi
SFDA-licensed Clinical Dietitian — medically reviewed this content.
SFDA Licensed12 years experience
Medical Disclaimer: The following content is a general educational reference based on peer-reviewed studies and classical medical heritage. It does not substitute professional medical advice. If you have a health condition, take chronic medications, or are pregnant or breastfeeding, consult your doctor before following any dietary recommendation.
Nutritional Profile per 100g (dried dates)
Calories
277 kcal
Total carbohydrates
75 g
Dietary fiber
7 g (28% DV)
Sugars
63 g (fructose-dominant)
Potassium
696 mg (20% DV)
Magnesium
54 mg (13% DV)
Iron
0.9 mg (5% DV)
Antioxidants
Flavonoids, carotenoids, phenolic acid
Five Prized Saudi Varieties
Ajwa (العجوة)
Al-Madinah Al-Munawwarah
Small, dark black-brown dates grown exclusively in Madinah. Referenced in Hadith as protective against poison and magic. Modern studies show significant flavonoid and selenium content. Among the most expensive Saudi dates (SAR 80–200/kg).
Sukkari (سكري)
Al-Qassim region
Golden-yellow with a distinctive crystallized sugar crust. Extremely sweet with a soft, melt-in-mouth texture. One of Saudi Arabia's most beloved varieties. GI approximately 55. Sold fresh in season (September–October) and dried year-round.
Khalas (خلاص)
Eastern Province / Al-Ahsa
Light amber-brown, slightly chewy, with a rich caramel flavor. Al-Ahsa khalas is internationally recognized. Used in dibs (date molasses), stuffed with nuts, or eaten with Arabic coffee. GI approximately 46 — lower than most varieties.
Safawi (صفاوي)
Al-Madinah region
Medium-dark, firm texture with a mild sweet flavor. High fiber content relative to sugar. Popular as a daily eating date and for traditional medicine use. More affordable than Ajwa with similar origin region.
Nutrition Science — Dates & Diabetes
Despite their high sugar content, dates have a moderate glycemic index (42–65 depending on variety), lower than white bread (75) or sugar (65). This is because:
7g fiber per 100g slows glucose absorption from the gut
Fructose-dominant sugar profile — fructose has lower insulin response than glucose
High polyphenol content may improve insulin sensitivity
2–3 Dates: Safe for Type 2 Diabetics
Randomized controlled trial evidence
A UAE trial found that consuming 2–3 dates daily did not significantly raise HbA1c in controlled type 2 diabetics. The key: controlled portion. 100g (7–8 dates) would spike glucose significantly.
Labor & Childbirth
Strong RCT evidence
A 2011 Jordanian RCT (69 women) found consuming 6 dates daily in the last 4 weeks of pregnancy significantly improved cervical ripening, reduced need for labor augmentation, and shortened first stage of labor. Several follow-up studies confirmed the finding.
Saudi Kitchen Uses
Iftar Opening (Ramadan)3 dates
Breaking the fast with 3 dates and water is a Prophetic Sunnah. The natural sugars restore blood glucose after fasting while fiber prevents a sharp spike. Followed by soup before the main meal.
Dibs (Date Molasses)1–2 tbsp
Pressed date syrup used as a natural sweetener in cooking, baking, and over oatmeal. Retains minerals of whole dates. Substitute for sugar in marinades and sauces.
Stuffed Dates2–3 pieces
Medjool or Khalas dates stuffed with tahini, almond butter, or walnut halves. A traditional hospitality gift and dessert. Adds healthy fat to balance date sugar absorption.
Date Energy Balls2 balls
Blended dates with oats, nuts, and sesame. A portable, natural energy snack. No added sugar needed. Fiber + fat + protein from nuts balances the natural date sugars.
Frequently Asked Questions
How many dates can a diabetic eat daily?
2–3 dates (30–45g) daily is generally safe for controlled type 2 diabetics, based on clinical trial data. Check blood glucose 1–2 hours after eating to understand your individual response. Avoid date-based sweets, date cake, or dibs in large quantities.
What is the difference between Ajwa and other varieties?
Ajwa dates are grown exclusively around Madinah Al-Munawwarah and have the highest documented flavonoid and selenium content among Saudi varieties. They are referenced in Hadith. They are smaller, drier, and darker than other varieties, with a distinct complex flavor.
Are fresh dates healthier than dried?
Fresh dates (rutab stage) have 30–40% less sugar by weight and more vitamin C. Dried dates concentrate nutrients — more fiber, minerals, and antioxidants per gram, but also more sugar. Both are healthy in appropriate portions.
