Dates (medjool) nutrition facts
Phoenix dactylifera
100 grams of dates, medjool contain 277 calories, 1.8 g of protein, 75 g of carbohydrates and 0.2 g of fat. It is an excellent source of copper (40% DV) and dietary fiber (24% DV). Most of its calories (97%) come from carbs. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Copper40%
- Dietary fiber24%
- Pantothenic acid (B5)16%
- Vitamin B615%
- Potassium15%
- Magnesium13%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 7 µg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin K | 2.7 µg | 2% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 1.61 mg | 10% |
| Pantothenic acid (B5) | 0.81 mg | 16% |
| Vitamin B6 | 0.25 mg | 15% |
| Folate | 15 µg | 4% |
| Choline | 9.9 mg | 2% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 64 mg | 5% |
| Iron | 0.9 mg | 5% |
| Potassium | 696 mg | 15% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 62 mg | 5% |
| Zinc | 0.44 mg | 4% |
| Copper | 0.36 mg | 40% |
| Manganese | 0.3 mg | 13% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Trans fat | 0 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 21.3 g | - |
How it compares to other fruits and fruit juices
| Per 100 g | Dates (medjool) | Category average | Difference |
|---|---|---|---|
| Calories | 277 | 87.3 | +217% |
| Protein | 1.81 g | 0.91 g | +98% |
| Total carbohydrate | 75 g | 21.6 g | +248% |
| Total fat | 0.15 g | 0.55 g | -73% |
| Dietary fiber | 6.7 g | 2.45 g | +173% |
| Total sugars | 66.5 g | 16.2 g | +311% |
| Sodium | 1 mg | 16.1 mg | -94% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168191. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.