Know what’s on your plate
Medjool date
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 277 kcal —
- Protein 1.8 g 4%
- Carbohydrate 68 g 25%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 6.7 g 24%
- Sugars 66 g —
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 7 µg 1%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.05 mg 0%
- Vitamin K 2.7 µg 2%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 1.6 mg 10%
- Pantothenic acid (B5) 0.81 mg 16%
- Vitamin B6 0.25 mg 15%
- Folate (B9) 15 µg 4%
- Choline 9.9 mg 2%
Minerals
- Calcium 64 mg 5%
- Iron 0.9 mg 5%
- Magnesium 54 mg 13%
- Phosphorus 62 mg 5%
- Potassium 696 mg 15%
- Zinc 0.44 mg 4%
- Copper 0.36 mg 40%
- Manganese 0.3 mg 13%
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Questions about Medjool date
Do you need to soak Medjool dates before blending them?
Usually not: their soft, sticky flesh blends readily once you remove the stones. If they have dried out, soak them in warm water for 10–15 minutes, then drain before blending.
How do you keep Medjool dates soft?
Keep them in an airtight container in a cool, dry cupboard; refrigerate them if your kitchen is warm or you want them to last longer. For longer storage, freeze them and thaw only what you need.
Can you cook Medjool dates?
Yes. Stuff them with almonds or soft cheese and bake at 190 °C for about 10 minutes, or chop them into porridge, cakes and tagines. Their high sugar content means they brown quickly, so keep an eye on them in the oven.
What can you use instead of Medjool dates in a recipe?
Use Deglet Noor dates in a similar amount for chopped recipes, but soak them first if they are firm. For a smooth date paste, blend them with a little warm water; other dried fruit will change the flavour and sweetness.
Are Medjool dates different from Deglet Noor dates?
Medjool dates are usually larger, softer and more caramel-like, while Deglet Noor dates are smaller, firmer and have a more delicate flavour. Deglet Noor dates contain 8 g of fibre per 100 g, compared with 6.7 g in Medjool dates.
What goes well with Medjool dates?
Their caramel-like sweetness pairs well with toasted nuts, tahini, yoghurt and salty cheeses. They are often stuffed as a snack, chopped into salads or used to sweeten date-and-nut energy balls.
Do you need to remove the stone from a Medjool date?
Yes, unless the pack says they are pitted: slit the date lengthways and pull out the hard stone before eating or cooking. Check the centre of each date, as a stone can be easy to miss in a batch.
Source: Canadian Nutrient File 5401 · per 100 g · carbohydrate per EU label, fibre excluded
