Medjool Dates Nutrition Facts, Vitamins and Benefits

Medjool Dates benefits and place in a balanced diet

• A 100 g portion provides approximately 277 kcal; portion size and preparation affect total energy intake.
• Its approximately 21.3 g of water per 100 g contributes to total fluid intake.
• Its approximately 6.7 g of dietary fiber per 100 g contributes to fiber intake; a fiber-containing diet can support normal bowel function and fullness.
• About 2.7 µg of vitamin K per 100 g contributes to normal blood clotting and the maintenance of normal bones.
• Its recorded folate content contributes to normal blood formation, cell division and homocysteine metabolism.
• About 0.249 mg of vitamin B6 per 100 g contributes to normal protein and glycogen metabolism, nervous-system function and red blood-cell formation.
• About 0.05 mg of vitamin B1 per 100 g contributes to normal energy metabolism and nervous-system function.
• About 64 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
• About 696 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• About 54 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
• About 0.9 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
• No single food prevents or treats disease. The nutritional value of medjool dates depends on portion size, variety, ripeness and the overall eating pattern.

Medjool Dates nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 24 g reference serving.

How many calories are in Medjool Dates?

100 g (about 3.5 oz) provides approximately 277 kcal. A 24 g reference serving provides approximately 66.5 kcal. Values vary with variety, ripeness and preparation.

How to use Medjool Dates in the kitchen

Medjool Dates can be eaten on its own when appropriate, added to breakfast bowls, salads or desserts, or used in sauces and drinks. Preparation changes the edible portion and may alter nutrient values.