Medjool Dates
Dates, medjool
Nutrition Facts
- Total Fat 0,15 g0%
- Saturated Fat —
- Trans Fat 0 g
- Cholesterol —
- Sodium 1 mg0%
- Total Carbohydrate 74,97 g27%
- Dietary Fiber 6,7 g24%
- Total Sugars 66,47 g
- Protein 1,81 g4%
- Vitamin D 0 µg0%
- Calcium 64 mg5%
- Iron 0,9 mg5%
- Potassium 696 mg15%
100g of Dates, medjool contains 277 kcal calories, 1,81g protein, and 696mg potassium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein2%(7 kcal)
- Carbs97%(300 kcal)
- Fat0%(1 kcal)
Nutrient density
Meets ≥10% Daily Value for 10 of 25 nutrients
Moderate nutrient densityUse Medjool Dates in your next meal plan
Melio can build a complete week of meals around Medjool Dates (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Fruits and Fruit Juices
- Medjool Dates has a potassium-to-sodium ratio of 696:1, which is considered favorable for blood-pressure support.
- Medjool Dates contains more fiber per 100 g than cooked oatmeal — 7 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 277 kcal | 14% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 1,81 g | 4% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 74,97 g | 27% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,15 g | 0% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 6,7 g | 24% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 66,47 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 1 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 696 mg | 15% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 64 mg | 5% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 54 mg | 13% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 62 mg | 5% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 0,9 mg | 5% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,44 mg | 4% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,36 mg | 40% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,3 mg | 13% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 7 µg | 1% |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 2,7 µg | 2% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,05 mg | 4% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,06 mg | 5% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 1,61 mg | 10% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,81 mg | 16% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,25 mg | 15% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 15 µg | 4% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 9,9 mg | 2% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 89 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 23 µg | — |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,05 g | — |
| Leucine | 0,08 g | — |
| Isoleucine | 0,05 g | — |
| Valine | 0,07 g | — |
| Threonine | 0,04 g | — |
| Methionine | 0,02 g | — |
| Phenylalanine | 0,05 g | — |
| Tryptophan | 0,01 g | — |
| Histidine | 0,03 g | — |
| Arginine | 0,06 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 21,32 g | — |
Household serving sizes
g- date, pitted
- 24 g
Frequently asked questions about Medjool Dates
How many calories in Medjool Dates?
Medjool Dates contains 277 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Medjool Dates?
Medjool Dates contains 1 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Medjool Dates?
Per 100 grams, Medjool Dates contains 1.81 g protein, 74.97 g carbohydrates, and 0.15 g total fat.
Is Medjool Dates good for keto or low-carb?
Medjool Dates has 75 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Medjool Dates nutrition data come from?
Nutrition data for Medjool Dates is sourced from USDA FoodData Central (FDC ID 168191). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168191/nutrients.
Diet compatibility
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Medjool Dates
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Medjool Dates.
3 meal ideas using Medjool Dates
Starter templates matched to Medjool Dates's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Fiber-rich breakfast bowl featuring medjool Dates
Combine medjool Dates with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Plant-based lunch with medjool Dates
A warm grain bowl with medjool Dates, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Low-sodium dinner with medjool Dates
Roast medjool Dates with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 168191), accessed 2019-04-01.
Published: 2019-04-01
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Use Medjool Dates in your next meal plan
Melio can build a complete week of meals around Medjool Dates (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan