Calories in Medjool dates
Generic food Fruits
Medjool dates contains 277 kcal per 100 g. A typical serving of 1 date, pitted (24 g) provides about 66 kcal.
Roughly 97% of its calories come from carbohydrates, with 2% from protein and 0.4% from fat (estimated with general energy factors).
That is more energy than the typical item in fruits and fruit juices on FoodFactly, where the median is 60 kcal per 100 g across 386 foods.
100 g provides 40% of the Daily Value for copper, 16% of the Daily Value for Pantothenic acid (B5) and 15% of the Daily Value for potassium.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 277 kcal | |
| Total fat M | 0.15 g | 0.2% |
| Saturated fat | not reported | |
| Trans fat Z | 0 g | |
| Sodium M | 1 mg | 0% |
| Total carbohydrates C | 75 g | 27% |
| Dietary fiber M | 6.7 g | 24% |
| Total sugars M | 66.5 g | |
| Protein M | 1.8 g | 4% |
| Vitamin A M | 7 µg | 0.8% |
| Vitamin C M | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin K M | 2.7 µg | 2% |
| Thiamin (B1) M | 0.05 mg | 4% |
| Riboflavin (B2) M | 0.06 mg | 5% |
| Niacin (B3) M | 1.6 mg | 10% |
| Pantothenic acid (B5) M | 0.81 mg | 16% |
| Vitamin B6 M | 0.25 mg | 15% |
| Folate (B9) C | 15 µg | 4% |
| Choline ? | 9.9 mg | 2% |
| Calcium M | 64 mg | 5% |
| Iron M | 0.9 mg | 5% |
| Magnesium M | 54 mg | 13% |
| Phosphorus M | 62 mg | 5% |
| Potassium M | 696 mg | 15% |
| Zinc M | 0.44 mg | 4% |
| Copper M | 0.36 mg | 40% |
| Manganese M | 0.3 mg | 13% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 2%
- Carbohydrates 97%
- Fat 0.4%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.8 gin the top quarter of fruits and fruit juices (median 0.61 g)
- Fiber6.7 gin the top quarter of fruits and fruit juices (median 1.6 g)
- Sugars66.5 gin the top quarter of fruits and fruit juices (median 11 g)
- Fat0.15 gbelow the median for fruits and fruit juices (median 0.19 g)
- Sodium1 mgin the lowest quarter of fruits and fruit juices (median 3 mg)
- Protein per 100 kcal0.65 gprotein density, useful for comparing foods with different calorie levels
- Water21.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (6)
| Sucrose M | 0.53 g |
|---|---|
| Glucose M | 33.7 g |
| Fructose M | 32 g |
| Lactose M | 0 g |
| Maltose M | 0.3 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.007 g |
|---|---|
| Threonine M | 0.042 g |
| Isoleucine M | 0.045 g |
| Leucine M | 0.082 g |
| Lysine M | 0.054 g |
| Methionine M | 0.017 g |
| Cystine M | 0.046 g |
| Phenylalanine M | 0.048 g |
| Tyrosine M | 0.016 g |
| Valine M | 0.066 g |
| Arginine M | 0.06 g |
| Histidine M | 0.029 g |
| Alanine M | 0.078 g |
| Aspartic acid M | 0.22 g |
| Glutamic acid M | 0.27 g |
| Glycine M | 0.09 g |
| Proline M | 0.11 g |
| Serine M | 0.062 g |
Carotenoids (6)
| Beta-carotene M | 89 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 23 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
Other components (8)
| Water M | 21.3 g |
|---|---|
| Ash M | 1.7 g |
| Energy C | 1,160 kJ |
| Vitamin A, IU M | 149 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 15 µg |
| Betaine M | 0.4 mg |
Other forms of Medjool dates
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Dates, deglet noor | 282 | 2.5 g | 75 g | 0.39 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Date | 282 | 2.5 g | 75 g | 0.39 g |
| Raisins, dark, seedless | 299 | 3.3 g | 79.3 g | 0.25 g |
| Raisins | 299 | 3.3 g | 79.3 g | 0.25 g |
| Raisins, golden, seedless | 301 | 3.3 g | 80 g | 0.2 g |
| Dried, fruit, NFS Dried or dry | 298 | 2.3 g | 78.6 g | 0.62 g |
| Papaya, dried Dried or dry | 302 | 1.3 g | 75.4 g | 0.84 g |
| Blueberries, dried, sweetened Dried or dry | 317 | 2.5 g | 80 g | 2.5 g |
| Blueberries, dried Dried or dry | 317 | 2.5 g | 80 g | 2.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Honey vs Medjool datesRaisins, dark, seedless vs Medjool dates
Frequently asked questions
How many calories are in medjool dates?
100 g of medjool dates has 277 kcal. 1 date, pitted (24 g): about 66 kcal.
How much protein is in medjool dates?
Medjool dates contains 1.8 g of protein per 100 g (4% of the 50 g Daily Value), or 0.43 g in 1 date, pitted (24 g). About 2% of its calories come from protein. Compared with other fruits and fruit juices, that is among the highest quarter (median 0.61 g).
How many carbs are in medjool dates?
Medjool dates has 75 g of total carbohydrates per 100 g, including 6.7 g of fiber and 66.5 g of sugars.
How much fat is in medjool dates?
Medjool dates contains 0.15 g of fat per 100 g.
What vitamins and minerals does medjool dates contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (40% DV), Pantothenic acid (B5) (16% DV), potassium (15% DV), Vitamin B6 (15% DV) and manganese (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in medjool dates?
100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168191. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Dates, medjool". Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.