Medjool Dates
Concentrated natural sugar with real fibre and potassium — a whole-food sweetener.
Nutrition per 100 g
Standardised to 100 g of medjool dates for fair comparison. Typical serving: 2 dates (48 g) — 133 kcal per 48 g serving.
| Nutrient | Per 100 g | Per serving (48 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 277 kcal | 133 kcal | 100 kcal |
| Protein | 1.9 g | 0.9 g | 0.7 g |
| Carbohydrate | 75 g | 36 g | 27.1 g |
| Fat | 0 g | 0 g | 0 g |
| Fibre | 6.7 g | 3.2 g | 2.4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of medjool dates, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (48 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 7 µg | 3.4 µg | <1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin K | 2.7 µg | 1.3 µg | 2% |
| Thiamin | 0.05 mg | 0.024 mg | 4% |
| Riboflavin | 0.06 mg | 0.029 mg | 5% |
| Niacin | 1.6 mg | 0.77 mg | 10% |
| Vitamin B6 | 0.25 mg | 0.12 mg | 15% |
| Folate | 15 µg | 7.2 µg | 4% |
| Pantothenic acid | 0.81 mg | 0.39 mg | 16% |
| Choline | 9.9 mg | 4.8 mg | 2% |
| Minerals | |||
| Calcium | 64 mg | 30.7 mg | 5% |
| Iron | 0.9 mg | 0.43 mg | 5% |
| Magnesium | 54 mg | 25.9 mg | 13% |
| Phosphorus | 62 mg | 29.8 mg | 5% |
| Potassium | 696 mg | 334 mg | 15% |
| Sodium | 1 mg | 0.48 mg | <1% |
| Zinc | 0.44 mg | 0.21 mg | 4% |
| Copper | 0.36 mg | 0.17 mg | 40% |
| Manganese | 0.3 mg | 0.14 mg | 13% |
Source: USDA FoodData Central — Dates, medjool
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat medjool dates?
- Sweetens baking and smoothies without refined sugar.
- Fibre and potassium come along with the sugar, unlike syrups.
- Practical endurance fuel that keeps at room temperature.
How to include it
- Blend into oat bars with nuts and cocoa.
- Stuff with almond butter for a pre-run snack.
- Simmer into tagines and stews for depth.
Things to consider
- Energy-dense: two dates carry as many calories as a slice of bread.
- Sticky and fermentable — brush teeth rather than grazing on them.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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