2 forms & preparations
Dietary labels are inferred automatically from Dates, medjool's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Fair nutrient density 21/100
How many beneficial nutrients Dates, medjool delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Dates, medjool come from — the split across carbs, fat & protein.
97% from carbs
-
Carbs 97%75.0 g per serving
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Fat 0%0.2 g per serving
-
Protein 2%1.8 g per serving
What Dates, medjool is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 75.0 g | |
| Dietary Fiber | 6.7 g | |
| Total Sugars | 66.5 g | — |
| Sucrose | 0.5 g | — |
| Glucose | 33.7 g | — |
| Fructose | 32.0 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.3 g | — |
| Galactose | 0.0 g | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.8 g | |
| Histidine | 29.0 mg | — |
| Isoleucine | 45.0 mg | — |
| Leucine | 82.0 mg | — |
| Lysine | 54.0 mg | — |
| Methionine | 17.0 mg | — |
| Phenylalanine | 48.0 mg | — |
| Threonine | 42.0 mg | — |
| Tryptophan | 7.0 mg | — |
| Valine | 66.0 mg | — |
| Alanine | 78.0 mg | — |
| Arginine | 60.0 mg | — |
| Aspartic Acid | 220.0 mg | — |
| Cystine | 46.0 mg | — |
| Glutamic Acid | 265.0 mg | — |
| Glycine | 90.0 mg | — |
| Proline | 111.0 mg | — |
| Serine | 62.0 mg | — |
| Tyrosine | 16.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 7.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | 2.7 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.6 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 15.0 mcg | |
| Vitamin B12 | ~ | — |
| Pantothenic Acid (B5) | 0.8 mg | |
| Choline | 9.9 mg | |
| Betaine | 0.4 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 64.0 mg | |
| Iron | 0.9 mg | |
| Magnesium | 54.0 mg | |
| Phosphorus | 62.0 mg | |
| Potassium | 696.0 mg | |
| Sodium | 1.0 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.4 mg | |
| Manganese | 0.3 mg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | ~ | — |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.7 g | — |
About Dates, medjool
Medjool dates are the large, soft, wrinkled fruit often called 'nature's candy' — and the nickname is earned. Their flesh is rich, chewy and tastes of caramel and toffee, sweet enough to stand in for sugar in energy balls, smoothies and baking.
Because they're essentially a dried fruit, dates are very high in natural sugar and calorie-dense, so a couple go a long way. In return they deliver a serious amount of fiber, plus potassium, magnesium, copper and antioxidants — more nutrition than refined sweets, but still a concentrated source of sugar.
Stuffed with nut butter or cheese, blended into desserts, or eaten on their own, dates are a satisfying natural sweet — best enjoyed in the small amounts their richness invites.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Dates, medjool?
There are 277 calories in 100 g of Dates, medjool, or about 66 calories in 1 date, pitted (24 g).
How much protein is in Dates, medjool?
Dates, medjool contains 1.8 g of protein per 100 g.
How many carbs are in Dates, medjool?
Dates, medjool has 75.0 g of carbohydrates per 100 g.
How much fat is in Dates, medjool?
Dates, medjool provides 0.2 g of total fat per 100 g.
What is Dates, medjool a good source of?
Dates, medjool is an excellent source of Copper (40% DV) and Dietary Fiber (24% DV) and a good source of Pantothenic Acid (B5), Vitamin B6, Potassium, Magnesium, Manganese and Niacin (B3) (per 100 g). Daily Values are based on a 2,000-calorie diet.
