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[N]extrient

Dates Medjool

SR Legacy·Comprehensive Reference Data

Dates, medjool

Fruits and Fruit Juices

Dates Medjool is primarily a carbohydrate source, delivering 75g of carbs with minimal fat at 0.1g per 100g. Dates Medjool packs 277 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 1mg of sodium, Dates Medjool is naturally very low in sodium and suitable for sodium-restricted diets. Dates Medjool provides 6.7g of dietary fiber per 100g (24% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Dates Medjool delivers meaningful amounts of 9 different vitamins and minerals above 10% of daily value.

Calories277KCAL
Protein1.8G
Fat0.15G
Carbs75G
Fiber6.7G

Calorie Distribution

309kcal
  • Protein2%1.8 g
  • Fat0%0.15 g
  • Carbs97%75 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water21.3G
Energy277KCAL
Protein1.8G
Total lipid (fat)0.15G
Carbohydrate, by difference75.0G
Fiber, total dietary6.7G
Total Sugars66.5G
Vitamin C, total ascorbic acid0MG
Thiamin0.05MG
Riboflavin0.06MG
Niacin1.6MG
Vitamin B-60.25MG
Folate, total15.0UG
Vitamin A, RAE7.0UG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)2.7UG
Calcium, Ca64.0MG
Iron, Fe0.90MG
Magnesium, Mg54.0MG
Phosphorus, P62.0MG
Potassium, K696MG
Sodium, Na1.0MG
Zinc, Zn0.44MG
Copper, Cu0.36MG
Manganese, Mn0.30MG
Energy1160kJ
Ash1.7G
Sucrose0.53G
Glucose33.7G
Fructose31.9G
Lactose0G
Maltose0.30G
Galactose0G
Pantothenic acid0.81MG
Folic acid0UG
Folate, food15.0UG
Folate, DFE15.0UG
Choline, total9.9MG
Betaine0.40MG
Carotene, beta89.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU149IU
Lycopene0UG
Lutein + zeaxanthin23.0UG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total trans0G
Tryptophan0.007G
Threonine0.04G
Isoleucine0.04G
Leucine0.08G
Lysine0.05G
Methionine0.02G
Cystine0.05G
Phenylalanine0.05G
Tyrosine0.02G
Valine0.07G
Arginine0.06G
Histidine0.03G
Alanine0.08G
Aspartic acid0.22G
Glutamic acid0.27G
Glycine0.09G
Proline0.11G
Serine0.06G

Common Serving Sizes

ServingCalProteinFatCarbs
date, pitted (24g)660.4g0g18g

Scaled from Dates Medjool's per-100g values using USDA portion data.

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Nutrient Highlights

  • Dates Medjool is a excellent source of Fiber (24% DV) — see top foods ranked by Fiber
  • Dates Medjool is a good source of Potassium (15% DV) — see top foods ranked by Potassium
  • Dates Medjool is a good source of Magnesium (13% DV) — see top foods ranked by Magnesium

Dietary Considerations

  • With 696mg of potassium per 100g, individuals on a renal diet should moderate their intake of Dates Medjool. See the Kidney Disease & Low-Potassium Diet guide for more.

  • Dates Medjool is naturally low in sodium at 1mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (6.7g) and low fat profile makes Dates Medjool a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

Rankings Among 8,262 USDA Foods

  • Potassium: top 5% (#413 of 8,262)
  • Fiber: top 7% (#578 of 8,262)
  • Magnesium: top 13% (#1,074 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories277
% Daily Value*
Total Fat 0.15G0%
Cholesterol 0mg0%
Sodium 1.0MG0%
Total Carbohydrate 75.0G27%
Dietary Fiber 6.7G24%
Total Sugars 66.5G
Protein 1.8G4%
Vitamin D 0UG0%
Calcium 64.0MG5%
Iron 0.90MG5%
Potassium 696MG15%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168191.

View on USDA FoodData Central →