Mejdool dates

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		2.8 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 Mejdool dates

Medjool dates are a type of large, soft date fruit that originates from the Middle East and North Africa, though they are also now cultivated in other regions like the United States. They are a staple in Middle Eastern and Mediterranean cuisines, often used in desserts, as a natural sweetener, or eaten as a snack. Medjool dates are nutrient-dense, offering high levels of natural sugars, dietary fiber, and key nutrients like potassium, magnesium, and vitamin B6. A serving of about two Medjool dates (48 grams) provides approximately 133 calories, 36 grams of carbohydrates, and 3 grams of fiber, making them a quick source of energy with additional nutritional benefits.

Health Benefits

• Rich in dietary fiber, Medjool dates support digestive health and prevent constipation with 3 grams of fiber per two-date serving.
• High in potassium (about 334 mg per two dates), they help maintain healthy blood pressure and support muscle function.
• Contain magnesium (about 14 mg per two dates), which supports bone health and energy production.
• Provide natural sugars such as fructose and glucose, offering a quick energy boost for active individuals.
• Vitamin B6, found in Medjool dates, aids in brain function and the production of neurotransmitters.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb, ketogenic, diabetic (in large amounts)

Selection and Storage

Store Medjool dates in an airtight container in a cool, dry place. For extended freshness, refrigerate them for up to 6 months.

Common Questions About Mejdool dates Nutrition

Are Medjool dates high in calories or sugar?

Medjool dates are calorie-dense, with one large date (about 24 grams) containing approximately 66 calories and 16 grams of natural sugar. While they are a healthy source of energy, their high sugar content means they should be enjoyed in moderation, especially for people watching their sugar intake.

Can I eat Medjool dates on a keto or low-carb diet?

Medjool dates are not suitable for a keto or strict low-carb diet due to their high carbohydrate content. One large Medjool date contains approximately 18 grams of carbs, which can quickly exceed daily carb limits for ketogenic eating plans.

What are the health benefits of Medjool dates?

Medjool dates are rich in dietary fiber, providing about 1.6 grams per date, which supports digestive health. They are also a good source of potassium, magnesium, and vitamin B6, essential for nerve and muscle function, as well as maintaining healthy energy levels. Additionally, their antioxidant content may help combat oxidative stress.

How many Medjool dates should I eat in a day?

A typical serving size is 2-4 large dates per day, which provides about 130-260 calories. This is enough to enjoy their nutritional benefits without overconsuming sugar or calories. Always consider personal dietary needs when incorporating them into meals or snacks.

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

Compared to raisins or dried apricots, Medjool dates are larger and higher in calories and natural sugars, making them a better choice for quick, long-lasting energy. Unlike raisins, which are smaller and more concentrated, dates have a soft, chewy texture and are richer in potassium and fiber. They are an excellent whole-food sweetener for recipes or snacks.

Data Sources & Scientific References