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Medjool Dates Nutrition Facts: Are Medjool Dates Good for You?
Medjool dates are a concentrated source of energy, primarily from natural sugars. They are high in dietary fiber and copper, and are a good source of several nutrients including potassium, magnesium, and vitamin B6. While they provide beneficial minerals and fiber, they are also high in calories and sugar, so portion size is a key consideration within a balanced diet.
Per 100 g · Dates, medjool
What stands out in Medjool dates
- High in dietary fiber. A 100-gram serving of Medjool dates provides 6.7 grams of dietary fiber, which is 24% of the Daily Value (DV).
- Source of key minerals. This serving is high in copper (40% DV) and is a good source of potassium (15% DV), magnesium (13% DV), and manganese (13% DV).
- Provides B vitamins. Medjool dates are a good source of Niacin (B3) and Vitamin B6, providing 10% and 15% of the Daily Value per 100 grams, respectively.
- High in sugar and calories. Dates are calorically dense for a fruit, with 277 calories per 100 grams. This serving also contains 75 grams of carbohydrates, of which 66.5 grams are total sugars.
What to keep in mind
- Medjool dates are very high in natural sugar, which accounts for most of their carbohydrate and calorie content. They contain almost no fat or sodium. The USDA data does not report values for saturated fat or cholesterol.
Medjool Dates nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 277 kcal | – |
| Protein | 1.8 g | 4% |
| Total fat | 0.15 g | 0% |
| Carbohydrate | 75 g | 27% |
| Dietary fiber | 6.7 g | 24% |
| Total sugars | 66.5 g | – |
| Water | 21.3 g | – |
| Sodium | 1 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 696 mg | 15% |
| Calcium | 64 mg | 5% |
| Iron | 0.9 mg | 5% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 62 mg | 5% |
| Zinc | 0.44 mg | 4% |
| Copper | 0.36 mg | 40% |
| Manganese | 0.3 mg | 13% |
| Vitamin A (RAE) | 7 mcg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin K | 2.7 mcg | 2% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 1.6 mg | 10% |
| Vitamin B6 | 0.25 mg | 15% |
| Folate (DFE) | 15 mcg | 4% |
| Choline | 9.9 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Medjool Dates by portion
The nutrition data is based on a 100-gram serving, which is about four dates. A single pitted Medjool date, weighing about 24 grams, contains 66 calories and 18 grams of carbohydrates. This portion provides 16 grams of total sugars and 1.6 grams of dietary fiber. It has almost no fat and contains less than 1 gram of protein.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 date, pitted | 24 g | 66 | 0.4 g | 18 g | 1.6 g | 0 g |
How Medjool dates compares with other fruits
Compared to 30 other fruits, Medjool dates rank highest for total sugars and second highest for carbohydrates and dietary fiber. They are also among the most calorie-dense, ranking third. Per 100 grams, Medjool dates (277 kcal) have a similar calorie count to raisins (299 kcal) but contain significantly more sugar and carbohydrates than fruits like avocado or plantain. Unlike coconut meat or avocado, dates are a very low-fat fruit, with less than 1 gram of fat per serving.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Medjool Dates | 277 | 1.8 g | 75 g | 6.7 g | 0.15 g |
| Raisins | 299 | 3.3 g | 79.3 g | 4.5 g | 0.25 g |
| Coconut Meat | 354 | 3.3 g | 15.2 g | 9 g | 33.5 g |
| Avocado | 160 | 2 g | 8.5 g | 6.7 g | 14.7 g |
| Plantain | 122 | 1.3 g | 31.9 g | 1.7 g | 0.35 g |
Quick answers
How many calories are in one Medjool date?
According to USDA data, one pitted Medjool date (about 24 grams) contains 66 calories.
How much sugar is in a Medjool date?
A single pitted Medjool date contains 16 grams of total sugars. This sugar is naturally occurring in the fruit.
Are Medjool dates a good source of fiber?
One pitted Medjool date provides 1.6 grams of fiber. A larger 100-gram serving is considered high in fiber, supplying 6.7 grams, or 24% of the daily value.
When to talk to a doctor or dietitian
- At 696 mg of potassium per 100 g, Medjool dates is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how Medjool dates fits your situation.
Last updated October 21, 2026