Medjool Dates Nutrition Facts and Health Benefits

Medjool dates are a healthier sweetener alternative to sugar and other sweeteners since they have a lower glycemic index and are rich in vitamins and minerals.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 22, 2022.

Dates, the edible fruit of date palm trees, are a healthy sweetener alternative to conventional desserts. It can always be found throughout the year and is easily accessible.

Its high fiber content reduces the risk of digestive issues like constipation by encouraging regular bowel movements.

Dates are beneficial in reducing levels of “bad” (LDL) cholesterol.

In addition, since they have a low glycemic index, they do not cause high fluctuations in blood sugar.

Essential vitamins B6, B5, B3, B9, and A are abundant and also excellent sources of antioxidants.

In particular, it is also rich in copper, potassium, and magnesium. This helps keep the bones strong and the immune system strong against disease.

More information about the content of this food, which will satisfy your sweet cravings with its easy-to-consume and soft structure, can be found in this article.

Medjool Dates Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of medjool dates:

  • Energy: 277 calories
  • Carbs: 75 grams
  • Sugar: 66.5 grams
  • Fiber: 6.7 grams
  • Protein: 1.81 grams
  • Fat: 0.15 grams

Jump to a section where you can learn more about medjool dates nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Medjool Dates

Thanks to a significant amount of specific vitamins and minerals, Medjool dates could provide several health benefits.

Continue reading to discover the potential benefits of consuming Medjool dates.

They May Prevent Infections

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It is needed by the body for several functions, including the formation of red blood cells.

Copper can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

Medjool Dates Nutrition Facts

Continue reading to find out the following medjool dates nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on medjool dates macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate25% DV75 g
Protein4% DV1.81 g
Fat0% DV0.15 g

Vitamin Content

Medjool Dates are not an excellent source of any particular vitamin.

However, they contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Here's the full medjool dates vitamin content per 100g:

Vitamin A5% DV149 IU
Vitamin C0% DV0 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)4% DV0.05 mg
Vitamin B2 (Riboflavin)5% DV0.06 mg
Vitamin B3 (Niacin)10% DV1.61 mg
Vitamin B5 (Pantothenic acid)16% DV0.805 mg
Vitamin B6 (Pyroxidine)15% DV0.249 mg
Vitamin B9 (Folate)4% DV15 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E0% DV0 mg
Vitamin K2% DV2.7 µg

Mineral Content

Medjool Dates are excellent source of Copper.

They also contain a good amount of Magnesium, Manganese, and Potassium and some Calcium, Iron, Phosphorus, and Zinc.

Here's the full medjool dates mineral content per 100g:

Calcium5% DV64 mg
Copper40% DV0.362 mg
Fluoride0% DV0 mg
Iron5% DV0.9 mg
Magnesium13% DV54 mg
Manganese13% DV0.296 mg
Phosphorus5% DV62 mg
Potassium15% DV696 mg
Selenium0% DV0 μg
Sodium0% DV1 mg
Zinc4% DV0.44 mg

Protein and Amino Acid Profile

Medjool Dates contain 1.8 g of protein per 100 g, or in other words, medjool dates provide 0.65 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in medjool dates contain all nine essential amino acids, however, they are a little bit low in isoleucine, leucine, lysine, methionine, tryptophan, and valine.

Histidine OK4% DV0.029 g
Isoleucine Low3% DV0.045 g
Leucine Low3% DV0.082 g
Lysine Low2% DV0.054 g
Methionine Low2% DV0.017 g
Phenylalanine OK3% DV0.048 g
Threonine OK4% DV0.042 g
Tryptophan Low2% DV0.007 g
Valine Low3% DV0.066 g

Fat Breakdown

Around 0% of the calories in medjool dates are from fat. Medjool Dates have 0.15 grams or 0% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Medjool Dates fat content consists equalty of saturated and healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, medjool dates is cholesterol free.

Medjool Dates do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat0% DV0.15 g
Saturated Fat0% DV0 g
Monounsaturated Fatdo not have a %DV0 g
Polyunsaturated Fatdo not have a %DV0 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

108% of the calories in medjool dates come from carbohydrates.

Carbs in medjool dates are mostly sugars (89%), followed by fiber and starch.

When it comes to sugars, medjool dates contain grams of sugar per 100g.

Total Carbohydrate27% DV75 g
Dietary Fiber24% DV6.7 g
Sugars133% DV66.5 g

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