1 serving (48 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 |
330 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1.0 mg | 0% | |
| Total Carbohydrates | 90 g | 32% | |
| Dietary Fiber | 8.0 g | 28% | |
| Sugars | 80.0 g | ||
| protein | 2.1 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 75 mg | 5% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 835.0 mg | 17% | |
* 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 dates
Medjool dates are a variety of the date palm (Phoenix dactylifera), originally cultivated in Morocco but now widely grown in regions such as the Middle East, North Africa, and parts of the U.S., particularly California. Often referred to as 'nature’s candy,' Medjool dates are prized for their large size, soft texture, and natural sweetness. They are a good source of carbohydrates, with one large date providing 66 calories, 18 grams of natural sugars, and a small amount of dietary fiber (1.6 grams). They are also rich in essential minerals like potassium, magnesium, and copper. Additionally, they provide trace amounts of vitamins like vitamin B6 and niacin, which support energy metabolism. Due to their nutritional density and natural energy-boosting properties, Medjool dates are popular in Middle Eastern cuisine and are commonly eaten as a snack or used in desserts and smoothies.
Health Benefits
- Medjool dates are high in potassium, providing approximately 167 mg per date, essential for maintaining healthy blood pressure and proper muscle function.
- They offer 1.6 grams of dietary fiber per large date, which supports digestive health and aids in maintaining regular bowel movements.
- They are a natural source of magnesium, with 15 mg per date, contributing to bone health and proper nerve function.
- The presence of vitamin B6 aids in brain health by supporting neurotransmitter production and energy metabolism.
- Medjool dates are naturally high in antioxidants like flavonoids and carotenoids, which help reduce cellular damage caused by free radicals.
Dietary Considerations
Selection and Storage
Store Medjool dates in an airtight container in a cool, dry place for up to 6 months. For extended freshness, refrigerate them, which can increase their shelf life to a year.
Common Questions About Medjool dates Nutrition
Are Medjool dates high in protein?
Medjool dates are not high in protein. A single Medjool date contains approximately 0.2 grams of protein and is much better known for its carbohydrate content, providing around 18 grams of carbohydrates per date. They are primarily a source of natural sugars and fiber rather than protein.
Can I eat Medjool dates on a keto diet?
Medjool dates are not typically suitable for a keto diet. They are high in carbohydrates, with one date containing about 18 grams of carbs and very little fat or protein, making them incompatible with the low-carb requirements of a ketogenic diet.
What are the health benefits of Medjool dates?
Medjool dates are rich in fiber, which supports digestion and helps regulate blood sugar levels. They also contain important vitamins and minerals such as potassium, magnesium, and vitamin B6, which contribute to heart health and energy metabolism. Additionally, their antioxidants may help reduce inflammation.
How many Medjool dates should I eat in a single serving?
A common serving size for Medjool dates is 2-3 dates, as this provides around 120-180 calories, 36-54 grams of carbohydrates, and a healthy dose of fiber, vitamins, and minerals. Portion control is important given their high natural sugar content.
How do Medjool dates compare to regular dates?
Medjool dates are larger, softer, and sweeter than regular dates, such as Deglet Noor. They contain more calories and carbohydrates due to their size, with Medjool dates often being used in desserts or as natural sweeteners, whereas regular dates are firmer and more commonly used in savory dishes or dried fruit mixes.
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.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and USDAHighlights how fruit consumption, including Medjool dates, contributes to healthy dietary patterns.
- Dates as a Functional Food for Healthy Diet: A ReviewInternational Journal of Clinical and Experimental MedicineDiscusses the health-promoting properties and nutritional profile of dates, focusing on Medjool dates.
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.
