Medjool Dates (Pitted)
Fruits · Fruits
Pitted Medjool dates are low FODMAP at 20 g, approximately one date, in the checked Monash entry. Two dates weighing 40 g are moderate, while three dates at 61 g are high. Weighing the pitted fruit helps match the reference when individual date sizes vary.
Serving sizes for medjool dates (pitted)
Medjool dates, pitted: 20 g green, 40 g amber in sorbitol and fructans, 61 g red in sorbitol with amber fructans.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 date | 20 g | Sorbitol 0.16 g | |
| 2 dates | 40 g | Sorbitol 0.33 g | |
| 3 dates | 61 g | Sorbitol 0.5 g |
Breakdown for 1 date
Is medjool dates (pitted) low FODMAP?
At 40 g, both sorbitol and fructans are amber. At 61 g, sorbitol is red but fructans remain amber. Fructose, lactose, mannitol and GOS stay green. The high group therefore differs from the generic dried-date entry, even though both include a 61 g comparison.
Medjool Dates (Pitted) and IBS: what to know
For a filled date or date-based snack, keep the Medjool portion distinct from its filling or other ingredients. A recipe using several dates can spread them over several servings, but the amount in the portion you eat is what makes the ingredient comparison meaningful. The ingredient rating does not test the finished snack.
Gut-friendly ways to eat medjool dates (pitted)
Take out the stone before measuring and record the fruit weight. Use the specific Medjool reference instead of the five-small-date description in generic dried pitted dates. If replacing dates with dried figs, check that food's entry; its inspected portion does not supply a green equivalent.
Frequently asked questions
Is one Medjool date low FODMAP?
The checked one-date portion weighs 20 g and is green. An unusually large date may not match that amount after pitting.
Why does this differ from ordinary dried dates?
Monash lists them separately, with different counts, weights and group patterns. This guide preserves those results without assuming the cause of the difference.
Are three Medjool dates high in fructans?
At the 61 g three-date reference, fructans are moderate. Sorbitol is the group rated high.
Check a whole plate in seconds.
Not sure about a whole meal? Scan it with the Gut Friendly app.
Get the appRelated foods
Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Dates, Medjool, 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.