Medjool dates are known for their rich sweetness and soft, fleshy texture. But what exactly do you get nutritionally when you eat one?
Whether you enjoy them as a snack, add them to breakfast or use them in homemade desserts, understanding their nutritional composition helps you make informed food choices.
Let's explore the nutritional profile of Medjool dates using USDA reference data.
Medjool dates nutrition facts
The following figures are based on USDA FoodData Central reference data for Medjool dates.
|
Nutrient |
Per 100 g |
One reference date, 24 g |
|
Calories |
277 kcal |
66 kcal |
|
Total carbohydrates |
75 g |
18 g |
|
Total sugars |
66.5 g |
16 g |
|
Dietary fibre |
6.7 g |
1.6 g |
|
Protein |
1.8 g |
0.4 g |
|
Total fat |
0.15 g |
0.04 g |
|
Potassium |
696 mg |
167 mg |
|
Magnesium |
54 mg |
13 mg |
|
Calcium |
64 mg |
15 mg |
Values are rounded. One 24 gram date is a USDA reference household measure, not a guarantee of the weight of every Medjool date. Actual nutritional values depend on fruit size and moisture content.
1. Calories in Medjool dates
Medjool dates provide approximately 277 calories per 100 grams.
One reference date weighing 24 grams provides approximately 66 calories.
Because Medjool dates are relatively large, their calorie content per fruit is higher than that of many smaller date varieties.
2. Carbohydrates in Medjool dates
Carbohydrates are the main macronutrient in Medjool dates.
They provide approximately 75 grams of total carbohydrates per 100 grams.
These carbohydrates include naturally occurring sugars and dietary fibre.
3. Natural sugar content
Medjool dates contain naturally occurring glucose and fructose.
Their sweetness comes primarily from these sugars.
Although they do not require added sugar to taste sweet, their natural sugar content still contributes to total carbohydrate intake.
4. Dietary fibre
Medjool dates provide approximately 6.7 grams of dietary fibre per 100 grams.
Dietary fibre supports normal digestive function and is an important component of a balanced diet.
5. Potassium
Potassium is an essential mineral involved in muscle function, nerve signalling and fluid balance.
Medjool dates contain approximately 696 milligrams of potassium per 100 grams in the USDA reference dataset.
6. Magnesium
Magnesium is involved in energy metabolism and normal muscle and nerve function.
Medjool dates provide approximately 54 milligrams of magnesium per 100 grams.
7. Protein and fat
Medjool dates contain relatively small amounts of protein and fat.
They are primarily a carbohydrate containing fruit rather than a major source of protein or dietary fat.
Are Medjool dates suitable for a balanced diet?
Yes. Medjool dates can be included in a balanced eating pattern.
They can be combined with foods containing protein and healthy fats, such as yoghurt, almonds or walnuts.
For people monitoring carbohydrate intake, serving size should be considered.
How do you calculate calories based on weight?
Using the USDA reference value, you can estimate calories based on the weight of your dates.
|
Serving weight |
Approximate calories |
|
20 g |
55 kcal |
|
24 g |
66 kcal |
|
40 g |
111 kcal |
|
50 g |
139 kcal |
|
100 g |
277 kcal |
These are calculated estimates, not laboratory results for a particular Tamooriya product.
Frequently Asked Questions
How many calories are in 100 grams of Medjool dates?
Approximately 277 calories according to USDA reference data.
How much sugar is in one Medjool date?
A 24 gram reference date contains approximately 16 grams of total naturally occurring sugars.
Are Medjool dates high in fibre?
They provide approximately 6.7 grams of dietary fibre per 100 grams.
Do Medjool dates contain protein?
Yes, but only a small amount. They are not considered a major protein source.
Are Medjool dates high in carbohydrates?
Yes. Approximately 75 grams of carbohydrates are present per 100 grams.
Enjoy Medjool Dates Naturally
Discover the taste of premium Medjool dates with Tamooriya.