Food Info

Menu
Select from foods

Nutrients in 100 calories of Medjool Dates

Dates, medjool (Phoenix dactylifera).

Weight per 100 Calories

Medjool Dates
36g

Medjool Dates has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
2%
0%
98%
100 kcal ▼

Macro Nutrients

Medjool Dates
Energy100 kcal
3.45%
Medjool Dates have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.054 g
0.056%
Medjool Dates have 0.054151624548736 g of Fat per 100 calories, which is 0.056% of the Recommended Dietary Allowance of 97g per day 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
Carbohydrate27 g
21%
Medjool Dates have 27.064981949458 g of Carbohydrate per 100 calories, which is 21% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars24 g
33%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Medjool Dates have 23.996389891697 g of Sugars per 100 calories, which is 33% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose11.6 g
16%
≤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 have 11.552346570397 g of Fructose per 100 calories, which is 16% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose12 g
%
Medjool Dates have 12.166064981949 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.19 g
%
Medjool Dates have 0.1913357400722 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber2.4 g
6.37%
Medjool Dates have 2.4187725631769 g of Fiber per 100 calories, which is 6.37% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein0.65 g
1.17%
Medjool Dates have 0.65342960288809 g of Protein per 100 calories, which is 1.17% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Medjool Dates
Vitamin A2.53 μg
0.28%
RAE, retinol activity equivalents
Medjool Dates have 2.5270758122744 μg of Vitamin A per 100 calories, which is 0.28% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.018 mg
1.5%
Thiamine
Medjool Dates have 0.018050541516245 mg of Vitamin B1 per 100 calories, which is 1.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.022 mg
1.67%
Riboflavin
Medjool Dates have 0.021660649819495 mg of Vitamin B2 per 100 calories, which is 1.67% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B30.58 mg
3.63%
Niacin, nicotinic acid, niacinamide
Medjool Dates have 0.5812274368231 mg of Vitamin B3 per 100 calories, which is 3.63% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.29 mg
5.8%
Pantothenic acid
Medjool Dates have 0.29061371841155 mg of Vitamin B5 per 100 calories, which is 5.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.09 mg
6.9%
Pyridoxine
Medjool Dates have 0.089891696750903 mg of Vitamin B6 per 100 calories, which is 6.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B95.4 μg
1.35%
Folates and Folic Acid
Medjool Dates have 5.4151624548736 μg of Vitamin B9 per 100 calories, which is 1.35% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B12
NA
Cobalamin
No information available
Vitamin C0 mg
0%
Ascorbic acid
Medjool Dates have 0 mg of Vitamin C per 100 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Medjool Dates have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K0.97 μg
0.81%
Phytomenadione or phylloquinone
Medjool Dates have 0.97472924187726 μg of Vitamin K per 100 calories, which is 0.81% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Medjool Dates
Calcium23 mg
2.3%
Medjool Dates have 23.104693140794 mg of Calcium per 100 calories, which is 2.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.13 mg
14.5%
Medjool Dates have 0.13068592057762 mg of Copper per 100 calories, which is 14.5% of the Recommended Dietary Allowance of 0.9mg per day 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
Iron0.32 mg
4.06%
Medjool Dates have 0.32490974729242 mg of Iron per 100 calories, which is 4.06% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium19.5 mg
4.64%
Medjool Dates have 19.494584837545 mg of Magnesium per 100 calories, which is 4.64% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.11 mg
4.65%
Medjool Dates have 0.10685920577617 mg of Manganese per 100 calories, which is 4.65% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus22.4 mg
3.2%
Medjool Dates have 22.382671480144 mg of Phosphorus per 100 calories, which is 3.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium251 mg
7.4%
Medjool Dates have 251.26353790614 mg of Potassium per 100 calories, which is 7.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium0.36 mg
0.024%
Medjool Dates have 0.36101083032491 mg of Sodium per 100 calories, which is 0.024% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.16 mg
1.44%
Medjool Dates have 0.15884476534296 mg of Zinc per 100 calories, which is 1.44% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water7.7 g
0.21%
Medjool Dates have 7.6967509025271 g of Water per 100 calories, which is 0.21% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Medjool Dates:
Minerals in 100 calories of Medjool Dates:
Macronutrients in 100 calories of Medjool Dates:



Compare Medjool Dates with: