Natural Delights Medjool Dates nutrition facts
Per 2 dates · 46 g
of a 2,000 cal day
- Protein1g3% of calories
- Carbs33g97% of calories
- Fat0g0% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Natural Delights Medjool Dates (2 dates, 46 g) has 140 calories, with 1 g of protein, 33 g of carbohydrates and 0 g of fat. Most of its energy comes from carbs (97% of calories).
High in
20%+ of the daily value
Nothing notable
Good source of
10–19% of the daily value
- Dietary fiber14%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 2 dates (46 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 30 mg | 3% |
| Iron | 0.3 mg | 4% |
| Potassium | 281 mg | 6% |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
67 calMedjool dates1 date, pitted−73 cal
415 calDeglet Noor dates1 cup, chopped+275 cal
140 calNatural Delights Medjool Dates, Fresh, Pitted3 datessame cal
120 calSunsweet Dates, Pitted, Desert Palm1 ½ oz−20 cal
120 calTrader Joe's Pitted Medjool Dates, Organic3 dates−20 cal
140 calGreat Value Dates, Pitted¼ cupsame cal
Burning 140 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 27minWalking (3.5 mph)
- 17minCycling (moderate)
- 12minRunning (6 mph)
- 20minSwimming laps
Common questions
How many calories are in Natural Delights Medjool Dates?
One serving of Natural Delights Medjool Dates (2 dates) has 140 calories, which works out to 304 calories per 100 g. That is about 7% of a 2,000-calorie day.
Are Natural Delights Medjool Dates high in protein?
Not especially. It has 1 g of protein per serving, and protein supplies 3% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Natural Delights Medjool Dates keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 97% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Natural Delights Medjool Dates?
0 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Natural Delights Medjool Dates?
30 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
