Fruits • Deep Nutrition Analytics
Dates, medjool
Delivering 277 kcal per 100 grams, Dates, medjool functions as a fruits with carbohydrates (75g) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 40% DV of Copper (0.362 mg) per 100g. While caloric density is concentrated at 2.8 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 1.8 g
- Carbohydrates
- 75 g
- Fat
- 0.1 g
- Fiber
- 6.7 g
Produce Profile: Hydration & Micronutrients
Dates, medjool provides natural botanical nutrition with 277 calories per 100g. Providing 6.7g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Potassium Rich
Supplies 696 mg of dietary potassium (15% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 0.1 g |
| Total Sugars | 66.5 g |
| Protein | 1.8 g |
| Fiber, total dietary | 6.7 g |
| Energy | 1160 kJ |
| Carbohydrate, by difference | 75 g |
| Energy | 277 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.4 mg |
| Vitamin B6 | 0.2 mg |
| Potassium | 696 mg |
| Magnesium | 54 mg |
| Manganese | 0.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.2 mg |
| Vitamin A, IU | 149 IU |
| Vitamin A, RAE | 7 µg |
| Vitamin K (phylloquinone) | 2.7 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 64 mg |
| Potassium, K | 696 mg |
| Zinc, Zn | 0.4 mg |
| Iron, Fe | 0.9 mg |
| Magnesium, Mg | 54 mg |
| Phosphorus, P | 62 mg |
| Sodium, Na | 1 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 0.3 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 23 µg |
| Niacin | 1.6 mg |
| Pantothenic acid | 0.8 mg |
| Sucrose | 0.5 g |
| Glucose | 33.7 g |
| Maltose | 0.3 g |
| Water | 21.3 g |
| Isoleucine | 0 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.2 g |
| Serine | 0.1 g |
| Tryptophan | 0 g |
| Threonine | 0 g |
| Methionine | 0 g |
| Phenylalanine | 0 g |
| Tyrosine | 0 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.3 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Ash | 1.7 g |
| Fructose | 32 g |
| Carotene, beta | 89 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 15 µg |
| Folate, food | 15 µg |
| Choline, total | 9.9 mg |
| Folate, DFE | 15 µg |
| Betaine | 0.4 mg |
Serving calculator
Common serving sizes
- date, pitted24 g
Compare Dates, medjool with Category Peers
Dates, medjool vs Dates, deglet noor
Compared to Dates, deglet noor, Dates, medjool has 16% less fiber and 2% lower calories per 100g.
Dates, medjool vs Litchis, dried
Compared to Litchis, dried, Dates, medjool has 100% less Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Dates, medjool?
A standard 100-gram serving of Dates, medjool contains 277 calories (1159 kJ), alongside 1.8g of protein, 75g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 24g (date, pitted): ~66 kcal
Is Dates, medjool suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 68.3g of net carbs per 100g (75g total carbs minus 6.7g fiber), consuming Dates, medjool will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Dates, medjool?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Dates, medjool are:
- Copper: 0.362 mg (40% of your daily value)
- Vitamin B6: 0.249 mg (15% of your daily value)
- Potassium: 696 mg (15% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168191).