Medjool dates nutrition facts
Per 1 date, pitted · 24 g
of a 2,000 cal day
- Protein0.4g2% of calories
- Carbs18g98% of calories
- Fat0g0% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Medjool dates (1 date, pitted, 24 g) has 67 calories, with 0.4 g of protein, 18 g of carbohydrates and 0 g of fat. Most of its energy comes from carbs (98% of calories).
High in
20%+ of the daily value
Nothing notable
Good source of
10–19% of the daily value
- Copper10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 date, pitted (24 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0 mg | 1% |
| Riboflavin (B2) | 0 mg | 1% |
| Niacin | 0.4 mg | 2% |
| Vitamin B6 | 0.1 mg | 5% |
| Folate (B9) | 4 μg | 1% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 2 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 15 mg | 2% |
| Iron | 0.2 mg | 3% |
| Potassium | 167 mg | 4% |
| Magnesium | 13 mg | 3% |
| Phosphorus | 15 mg | 2% |
| Zinc | 0.1 mg | 1% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.1 mg | 3% |
Full breakdown · 29 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 21 μg | — |
| Cystine | 0 g | — |
| Fructose | 8 g | — |
| Galactose | 0 g | — |
| Glucose | 8 g | — |
| Glutamic acid | 0.1 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 0 g | — |
| Leucine | 0 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0 g | — |
| Phenylalanine | 0 g | — |
| Proline | 0 g | — |
| Serine | 0 g | — |
| Sucrose | 0.1 g | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
415 calDeglet Noor dates1 cup, chopped+349 cal
140 calNatural Delights Medjool Dates, Fresh, Pitted3 dates+74 cal
140 calNatural Delights Medjool Dates2 dates+74 cal
120 calSunsweet Dates, Pitted, Desert Palm1 ½ oz+54 cal
120 calTrader Joe's Pitted Medjool Dates, Organic3 dates+54 cal
140 calGreat Value Dates, Pitted¼ cup+74 cal
Burning 67 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 13minWalking (3.5 mph)
- 8minCycling (moderate)
- 6minRunning (6 mph)
- 9minSwimming laps
Common questions
How many calories are in Medjool dates?
One serving of Medjool dates (1 date, pitted) has 67 calories, which works out to 277 calories per 100 g. That is about 3.3% of a 2,000-calorie day.
Are Medjool dates high in protein?
Not especially. It has 0.4 g of protein per serving, and protein supplies 2% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Medjool dates keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 98% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Medjool dates?
0.2 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Medjool dates?
16 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
