Know what’s on your plate
Medjool dates
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%
- Fibre 6.7 g 24%
- Sugars 66 g —
- Sodium 1 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 7 µg 1%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 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%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 277 | 1.8 g | 68 g | 0.2 g |
| 1 × date, pitted | 24 g | 66 | 0.4 g | 16 g | 0 g |
| 2 × date, pitted | 48 g | 133 | 0.9 g | 33 g | 0.1 g |
| ½ × date, pitted | 12 g | 33 | 0.2 g | 8.2 g | 0 g |
| 3 × date, pitted | 72 g | 199 | 1.3 g | 49 g | 0.1 g |
| 4 × date, pitted | 96 g | 266 | 1.7 g | 66 g | 0.1 g |
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Questions about Medjool dates
How many Medjool dates is a sensible portion?
One or two pitted dates make a practical snack; one weighs about 24 g. Two large dates can be quite filling because they are sweet and chewy.
How do you pit Medjool dates?
Slit each date lengthways with a small knife, then pull out the stone with your fingers. For stuffed dates, open the slit without cutting the date in half.
Can you use Medjool dates instead of sugar in baking?
Yes. Remove the stones, soak the dates in hot water for about 10 minutes, then blend into a smooth paste; it adds moisture and a caramel-like flavour, so reduce some of the other liquid in the recipe.
How should you store Medjool dates?
Keep them in an airtight container in a cool, dry cupboard for short-term storage. Refrigerate them to keep them fresh for longer, or freeze them; thaw at room temperature before eating.
What goes well with Medjool dates?
Their caramel-like sweetness pairs well with sharp cheese, nuts, tahini and citrus. Stuff them with an almond or a little soft cheese, or chop them into porridge, salads and tagines.
Can you eat Medjool dates straight from the packet?
Yes, once you have checked for and removed the stone. The skin is edible, though some people prefer to peel it if it feels tough.
Are Medjool dates the same as Deglet Noor dates?
No. Medjool dates are generally larger, softer and more moist, while Deglet Noor dates tend to be smaller and firmer. Deglet Noor dates have 8 g of fibre per 100 g, compared with 6.7 g in Medjool dates.
Why are Medjool dates called Medjool?
Medjool is the name of a date cultivar, rather than a description of how the fruit is prepared. The dates grow on date palms and are harvested when ripe.
Source: USDA FoodData Central 168191 · per 100 g · carbohydrate per EU label, fibre excluded
