Dates (Dried, Pitted)
Fruits · Fruits
Dried pitted dates have a low-FODMAP portion of 30 g, approximately five dates, in the generic Monash entry. At 46 g, around seven and a half dates, the rating is moderate. The high reference is 61 g, with no date count supplied for that panel.
Serving sizes for dates (dried, pitted)
Generic dried pitted dates: 30 g green; 46 g amber in sorbitol and fructans; 61 g red in fructans with sorbitol still amber.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 5 dates | 30 g | Sorbitol 0.13 g | |
| 7 1/2 dates | 46 g | Sorbitol 0.2 g | |
| 61 g portion | 61 g | Fructans 0.3 g |
Breakdown for 5 dates
Is dates (dried, pitted) low FODMAP?
Sorbitol and fructans are both amber at 46 g. At 61 g, fructans become red while sorbitol stays amber. Fructose, lactose, mannitol and GOS are green in all three panels. This is not the same large-portion pattern as the separately listed Medjool dates.
Dates (Dried, Pitted) and IBS: what to know
Date counts are useful only when the fruit sizes match the reference. Five small dried dates should not be replaced with five Medjool dates under the same assumption. In a homemade snack, track the date amount across the portions you actually eat, rather than rating the whole recipe from the ingredient alone.
Gut-friendly ways to eat dates (dried, pitted)
Remove any stones before weighing dates for the pitted entry. Chop the measured fruit into a topping or recipe if desired, keeping its allocation clear. Check Medjool dates when that is the variety on the packet. For another dried ingredient, currants provide a separate fructan-based portion comparison.
Frequently asked questions
Are five Medjool dates covered by the five-date green reference?
No. The five-date description belongs to the generic dried entry. Medjool has its own weight and count references.
Is sorbitol high at 61 g of generic dried dates?
Sorbitol remains moderate in that panel. Fructans account for the high overall rating.
Can date syrup use the same gram amounts?
A syrup is not the pitted fruit assessed here. No syrup or commercial date-paste portion was verified by this entry.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Dates, dried, pitted” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.