Food Nutrient Profile - Medjool Dates

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Nutrients in 100 grams of Medjool Dates

Dates, medjool (Phoenix dactylifera).

Macros Ratio

Protein Fat Carbs
2%
0%
98%
100 g ▼

Macro Nutrients

Medjool Dates
Energy277 kcal
9.55%
Medjool Dates provide 277kcal of Energy per 100 grams, meeting 9.55% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.15 g
0.15%
Medjool Dates provide 0.15g of Fat per 100 grams, meeting 0.15% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Cholesterol
NA
No information available
Carbohydrate75 g
57.7%
Medjool Dates provide 75g of Carbohydrate per 100 grams, meeting 57.7% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars66.5 g
92%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Medjool Dates provide 66.5g of Sugars per 100 grams, meeting 92% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose32 g
44%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Medjool Dates provide 32g of Fructose per 100 grams, meeting 44% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose33.7 g
%
Medjool Dates provide 33.7g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose0.53 g
%
Medjool Dates provide 0.53g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber6.7 g
17.6%
Medjool Dates provide 6.7g of Fiber per 100 grams, meeting 17.6% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.8 g
3.23%
Medjool Dates provide 1.8g of Protein per 100 grams, meeting 3.23% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Medjool Dates
Vitamin A7 μg
0.78%
RAE, retinol activity equivalents
Medjool Dates provide 7μg of Vitamin A per 100 grams, meeting 0.78% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.05 mg
4.17%
Thiamine
Medjool Dates provide 0.05mg of Vitamin B1 per 100 grams, meeting 4.17% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.06 mg
4.6%
Riboflavin
Medjool Dates provide 0.06mg of Vitamin B2 per 100 grams, meeting 4.6% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B31.6 mg
10%
Niacin, nicotinic acid, niacinamide
Medjool Dates provide 1.6mg of Vitamin B3 per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.81 mg
16%
Pantothenic acid
Medjool Dates provide 0.81mg of Vitamin B5 per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.25 mg
19%
Pyridoxine
Medjool Dates provide 0.25mg of Vitamin B6 per 100 grams, meeting 19% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B915 μg
3.75%
Folates and Folic Acid
Medjool Dates provide 15μg of Vitamin B9 per 100 grams, meeting 3.75% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B12
NA
Cobalamin
No information available
Vitamin C0 mg
0%
Ascorbic acid
Medjool Dates provide 0mg of Vitamin C per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Medjool Dates provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K2.7 μg
2.25%
Phytomenadione or phylloquinone
Medjool Dates provide 2.7μg of Vitamin K per 100 grams, meeting 2.25% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Medjool Dates
Calcium64 mg
6.4%
Medjool Dates provide 64mg of Calcium per 100 grams, meeting 6.4% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.36 mg
40.2%
Medjool Dates provide 0.36mg of Copper per 100 grams, meeting 40.2% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.9 mg
11.3%
Medjool Dates provide 0.9mg of Iron per 100 grams, meeting 11.3% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium54 mg
13%
Medjool Dates provide 54mg of Magnesium per 100 grams, meeting 13% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.3 mg
13%
Medjool Dates provide 0.3mg of Manganese per 100 grams, meeting 13% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus62 mg
8.86%
Medjool Dates provide 62mg of Phosphorus per 100 grams, meeting 8.86% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium696 mg
20.5%
Medjool Dates provide 696mg of Potassium per 100 grams, meeting 20.5% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium
NA
No information available
Sodium1 mg
0.067%
Medjool Dates provide 1mg of Sodium per 100 grams, meeting 0.067% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.44 mg
4%
Medjool Dates provide 0.44mg of Zinc per 100 grams, meeting 4% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water21.3 g
0.58%
Medjool Dates provide 21.3g of Water per 100 grams, meeting 0.58% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Medjool Dates: 100g - Health Benefits and Nutritional Information

Discover the nutritional profile of Medjool Dates with detailed information on macro and micronutrients in 100g servings. Learn about the health benefits and nutritional value of this delicious fruit.

Medjool dates are not only delicious but also packed with essential vitamins that can support your overall health. In 100 grams of Medjool dates, you'll find a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), and Vitamin B6 (Pyridoxine). These B vitamins are crucial for energy production, brain health, and maintaining a healthy metabolism.

Additionally, Medjool dates contain some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate). These vitamins play important roles in converting food into energy, supporting cell growth, and maintaining proper nerve function.

While Medjool dates have trace amounts of Vitamin A and Vitamin K, they do not contain Vitamin C or Vitamin D. However, their rich profile of B vitamins makes them a valuable addition to a balanced diet.

When it comes to minerals, Medjool dates truly shine. In 100 grams, they are an excellent source of Copper and Potassium. Copper is vital for red blood cell formation and maintaining healthy bones and nerves, while Potassium helps regulate fluid balance, muscle contractions, and nerve signals.

Medjool dates also provide a good amount of Iron, Magnesium, Manganese, and Phosphorus. Iron is essential for transporting oxygen in the blood, Magnesium supports muscle and nerve function, Manganese is important for bone health and metabolism, and Phosphorus contributes to the formation of bones and teeth.

You'll also find some Calcium and Zinc in Medjool dates, which are important for bone health and immune function, respectively. Notably, Medjool dates contain no Sodium, making them a heart-friendly choice.

Medjool dates are a powerhouse of natural sugars, making them an outstanding source of quick energy. In 100 grams, they provide an excellent amount of Carbohydrates and Fructose, which are essential for fueling your body and brain.

These dates also offer a good amount of Fiber, which aids in digestion and helps maintain a healthy gut. While they do contain some Protein, it's important to complement them with other protein-rich plant foods to meet your daily needs.

Interestingly, Medjool dates have no Fat, making them a low-fat, nutrient-dense option for those looking to maintain a balanced diet.

In summary, Medjool dates are a nutrient-rich fruit that can be a valuable addition to a whole-food, plant-based diet. They offer a variety of vitamins, minerals, and macronutrients that support overall health and well-being. Enjoy them as a natural sweetener, a quick snack, or a versatile ingredient in your favorite recipes!

Frequently Asked Questions about Medjool Dates

What are the health benefits of Medjool Dates?

Medjool dates are a great source of fiber, potassium, magnesium, and antioxidants. They can help improve digestion, support heart health, and provide a natural energy boost. Additionally, they are a good alternative to refined sugars in recipes due to their natural sweetness.

Are there any potential risks or side effects of consuming Medjool Dates?

Medjool dates are a nutritious and natural sweetener, but they are high in calories and natural sugars, so consuming them in excess may contribute to weight gain or blood sugar spikes. Additionally, they are a source of fiber, which can cause digestive issues if consumed in large amounts. It's important to enjoy them in moderation as part of a balanced diet.

Can I lose weight by eating more Medjool Dates?

While Medjool dates are a nutritious and natural sweetener, they are calorie-dense due to their high sugar content. Eating them in excess may not be the most effective way to lose weight. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss goals. Incorporating Medjool dates in moderation as part of a well-rounded diet can be a healthy choice, but it's essential to be mindful of portion sizes to avoid consuming excess calories.

Can I gain more muscles by eating more Medjool Dates if I train consistently?

Medjool dates are a good source of natural sugars and fiber, but they are not a high protein food that is essential for muscle growth. To build muscle, it is important to consume an adequate amount of protein from sources such as beans, lentils, tofu, tempeh, nuts, seeds, and plant-based protein powders. Additionally, ensuring you are consuming enough calories overall and following a well-balanced vegan diet will support muscle growth when combined with consistent training.

Can I eat Medjool Dates if I have diabetes?

Yes, Medjool Dates can be included in a diabetic diet in moderation due to their high natural sugar content. It's important to be mindful of portion sizes and monitor blood sugar levels when consuming dates. Opt for pairing them with a source of protein or healthy fat to help slow down the absorption of sugar into the bloodstream.

Can I consume Medjool Dates if I am on a Keto diet?

Medjool dates are high in natural sugars and carbohydrates, so they are not typically recommended for a strict keto diet, which focuses on minimal carb intake. It's best to choose lower-carb options such as berries or avocado if you are following a keto diet.

Can I eat Medjool Dates if I am on a low fat diet?

Yes, you can still enjoy Medjool Dates on a low-fat diet. While dates are naturally high in sugar, they are also a good source of fiber, vitamins, and minerals. Just be mindful of portion sizes as they are calorie-dense.

What is the environmental impact of producing Medjool Dates?

The environmental impact of producing Medjool Dates is relatively low compared to other crops. Date palms require minimal water compared to other fruit trees, making them a more sustainable option. Additionally, date palms can thrive in arid climates where other crops may struggle, reducing the need for irrigation. However, it is important to consider factors such as transportation and packaging when assessing the overall environmental impact of Medjool Dates.




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