1 serving (24 grams) contains 66 calories, 0.4 grams of protein, 0.0 grams of fat, and 18.0 grams of carbohydrates.
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Nutrition Information
Calories |
660 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2.0 mg | 0% | |
| Total Carbohydrates | 180 g | 65% | |
| Dietary Fiber | 16.0 g | 57% | |
| Sugars | 160.0 g | ||
| protein | 4.0 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 150 mg | 11% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 1670.0 mg | 35% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Medjool date
Medjool dates are large, soft, and sweet fruits that originate from date palm trees (Phoenix dactylifera), commonly grown in regions like North Africa and the Middle East. They are often referred to as 'nature's candy' due to their rich, caramel-like flavor and high natural sugar content. Medjool dates are a staple in Middle Eastern cuisine and frequently used in desserts or eaten as a snack. Nutritionally, they are dense in carbohydrates and provide fiber along with essential minerals such as potassium, magnesium, and copper. Despite their sweetness, Medjool dates have a low glycemic index, making them moderate options for controlled blood sugar levels when consumed in small portions.
Health Benefits
- Rich in potassium, which helps regulate blood pressure and supports heart health.
- Provide dietary fiber (approximately 7g per 100g), aiding in digestion and promoting gut health.
- High in magnesium, essential for muscle and nerve function.
- Contain copper, crucial for red blood cell formation and immune support.
Dietary Considerations
Selection and Storage
Store Medjool dates in an airtight container in a cool, dry place or refrigerate for longer freshness (up to several months).
Common Questions About Medjool date Nutrition
Are Medjool dates high in calories?
Yes, Medjool dates are relatively high in calories due to their natural sugars. A single Medjool date (about 24g) contains approximately 66 calories, making them energy-dense but nutrient-rich.
Can I eat Medjool dates on a keto diet?
Medjool dates are not suitable for strict keto diets due to their high carbohydrate content. One Medjool date contains roughly 18g of carbs, primarily from natural sugars, which can quickly exceed the daily carb limit for keto adherence.
What are the health benefits of Medjool dates?
Medjool dates are a good source of fiber, providing about 1.6g per date, which can support digestive health. They also contain essential nutrients, such as potassium, magnesium, and B vitamins, which benefit heart health, energy production, and overall well-being.
What is the recommended portion size for Medjool dates?
For general consumption, 2 to 3 Medjool dates per day is often recommended as a snack or sweetener alternative. This provides a balance of nutrients without excessive calories or sugar intake.
How do Medjool dates compare to regular dates?
Medjool dates are larger, softer, and sweeter compared to other varieties of dates, such as Deglet Noor. They are often considered premium due to their rich taste and caramel-like texture, making them ideal for snacking or recipes requiring natural sweetness.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dates – A Traditional Functional FoodNational Institutes of Health (NIH)This review discusses the nutritional composition and health benefits of dates, including antioxidant properties and potential disease prevention roles.
- The Nutritional and Health Benefits of DatesNutrition JournalA peer-reviewed article highlighting the health benefits of dates, especially their dietary fiber and antioxidant contributions.
- Dietary Guidelines for Americans 2020-2025U.S. Department of Health and Human ServicesWhile not specific to Medjool dates, it provides insights into fruit consumption recommendations and their role in a healthy diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
