Medjoul date

Fruit

Item Rating: 68/100

1 serving (24 grams) contains 66 calories, 0.2 grams of protein, 0.0 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

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		2.0 g	4%
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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 3 cal (0.5%)

Protein: 8 cal (1.1%)

Carbs: 720 cal (98.4%)

About Medjoul date

Medjoul dates, often referred to as 'King of Dates,' are large, sweet fruits originating in the Middle East and North Africa. They are widely used in Middle Eastern, Mediterranean, and North African cuisines, often as a natural sweetener in desserts or as a snack. Medjoul dates are rich in carbohydrates, primarily natural sugars such as fructose and glucose, providing a quick energy source. These dates also contain essential nutrients like potassium, magnesium, and small amounts of iron. Additionally, they are a good source of dietary fiber, which supports digestion and contributes to overall gut health.

Health Benefits

• Rich in potassium, which supports nerve functioning and helps maintain healthy blood pressure levels.
• Contains soluble and insoluble fiber, improving digestion and supporting regular bowel movements.
• Provides magnesium, essential for bone health and metabolic functions.
• Natural sugars in Medjoul dates offer a healthy energy boost without added refined sugar.
• Contains antioxidants like flavonoids and carotenoids, which may aid in reducing inflammation and promoting heart health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: Low-carb, low-sugar

Selection and Storage

Store Medjoul dates in an airtight container at room temperature for up to one month or refrigerate for extended freshness. Avoid excessive moisture to prevent spoilage.

Common Questions About Medjoul date Nutrition

What is the nutritional content of Medjoul dates?

Medjoul dates are nutrient-dense, providing about 66 calories per date (24g), with 18g of natural sugar, 0.2g of fat, 1.6g of fiber, and 0.2g of protein. They are rich in potassium (167mg per date), magnesium, and small amounts of calcium, iron, and vitamin B6.

Are Medjoul dates suitable for a keto diet?

Medjoul dates are high in natural sugars and carbohydrates, with one date containing around 18g of carbs. Due to this, they are not typically suitable for a strict keto diet, which limits daily carb intake to around 20-50g. However, they can be consumed in moderation on less restrictive low-carb diets.

What are the health benefits of Medjoul dates?

Medjoul dates are an excellent source of quick, natural energy due to their high sugar content. They are rich in dietary fiber, which supports digestion, and contain antioxidants like flavonoids, which may help reduce inflammation. Their potassium and magnesium content also support heart health and muscle function.

What is the recommended portion size for Medjoul dates?

To enjoy the benefits of Medjoul dates without excessive sugar intake, it is recommended to consume 2-3 dates per day as part of a balanced diet. This provides approximately 132-198 calories and a good amount of fiber and potassium without overwhelming your daily sugar allowance.

How do Medjoul dates compare to other dried fruits like raisins or apricots?

Medjoul dates are larger and sweeter than most other dried fruits, with around 66 calories per date compared to 25 calories per tablespoon of raisins or 17 calories per dried apricot. Medjoul dates contain more potassium than raisins or apricots and have a softer texture, making them ideal for snacking or as a natural sweetener in recipes.

Data Sources & Scientific References