Medjool Dates

Consuming medjool dates satisfies your craving for sweets while supplying energy, vitamins and minerals had to maintain total health. Medjool dates have been cultivated for thousands of years for their sweet, rich flavor. They’re a type of fruit that grows on date palm trees in hot, dry environments such as the Middle East, Africa and California. You might be able to find fresh dates if you reside in an area where they grow. Otherwise, they are offered dried, either pitted or un-pitted, year round in supermarket.

Medjool Dates Nutrition

Calories, Protein and Fat

How much calories are in a medjool date? Dried fruit, such as dates, contain more calories in a smaller volume than fresh fruit since a large quantity of water has actually been gotten rid of. Eating simply two little dates, which average about 1 to 2 inches long, gives you 133 calories. Bear in mind your part size due to the fact that it’s easy to overeat these sweet fruits, which might result in weight gain gradually. Nevertheless, they are a fat-free food, making them a good alternative to high-fat desserts when aiming to restrict your everyday fat intake. Similar to most fruits, dates are not a good source of protein with less than 1 gram per serving.


The majority of the calories in dates come from the carbohydrates they consist of. You’ll get 36 grams of total carb from consuming two dates. Three of these grams come from dietary fiber, which helps manage food digestion and may help in decreasing cholesterol. Sugar accounts for 32 grams of the total carbohydrate in dates. Although these are natural sugars found in fruit, dates are still considered a high-sugar food. You can use them to sweeten desserts or eat them to please a sweet yearning. If you have diabetes or issues with blood sugar control, beware not to overindulge dates.

Almost all of these calories– 99 percent– come from carbohydrates, and each serving of medjool dates ups your carbohydrate intake by 54 grams. Due to the fact that your brain and muscles use carbs as fuel, medjool dates help promote these tissues’ functions. A serving of dates also consists of 4.8 grams of dietary fiber, which works to manage your blood cholesterol levels and move food through your digestion tract. The fiber in a serving of dates contributes 13 percent towards the day-to-day requirements for men and 19 percent for women.


Dates contain percentages of practically every essential mineral. The ones of note are potassium, manganese and copper, which are present at 8 to 10 percent of the daily worth. Your body depends on potassium to manage fluid balance, heart beat, high blood pressure and nerve impulses. Copper is used for the synthesis of connective tissues and assists keep appropriate brain and red blood cell function. Manganese plays a part in forming bones, blood clotting aspects and sex hormonal agents, regulating energy metabolism, calcium absorption and blood sugar level and maintaining brain and nerve function.


The vitamins present at the greatest percentage of your day-to-day requirements are vitamin B-6, niacin and pantothenic acid. Eating two dates offers you with 6 percent of the everyday worth for B-6 and 4 percent of the daily worths for pantothenic acid and niacin. These nutrients contribute in red blood cell production, energy metabolism, growth and development and skin health, the nerve system and the gastrointestinal system. Consuming dates as part of a healthy, well-balanced diet helps you satisfy your everyday requirements for these vitamins.

Snack on medjool dates as a source of vitamins B-6 and B-5. Together with the other B-complex vitamins, vitamins B-5 and B-6 keep the health of your skin and hair while supporting liver function. Vitamin B-6 likewise helps you produce brain chemicals essential for state of mind policy, while vitamin B-5 contributes in red blood cell development. Each serving of medjool dates contains 580 micrograms of vitamin B-5 and 179 micrograms of vitamin B-6. This makes up 11 percent and 14 percent of your daily B-5 and B-6 intake requirements, respectively.

Medjool Dates Nutrition Facts

One serving (100 grams) of Medjool dates contains:

  • 0.06 milligrams riboflavin (3.5 percent DV)
  • 64 milligrams calcium (6.4 percent DV)
  • 149 IU vitamin A (3 percent DV)
  • 6.7 grams fiber (26.8 percent DV)
  • 0.44 milligrams zinc (2.9 percent DV)
  • 62 milligrams phosphorus (6.2 percent DV)
  • 1.61 milligrams niacin (8 percent DV)
  • 696 milligrams potassium (19.9 percent DV)
  • 54 milligrams magnesium (13.5 percent DV)
  • 0.05 milligrams thiamine (3.3 percent DV)
  • 0.25 milligrams vitamin B6 (12.5 percent DV)
  • 2.7 µg vitamin K (3.4 percent DV)

medjool dates nutrition

How Long Do Medjool Dates Last

Fridge or freezer storage is suggested for all fresh dates (except yellow Barhis). At the Bautista Family Organic Date Ranch, dates are saved in 42-45 ° F walk-in coolers from harvest through sellout.

Wet-pack dates can be kept for many months when stored optimally, and firmer dates can last even longer. Your dates might last for weeks or months in your refrigerator likewise, but due to variations in temperature, humidity, and condensation, freezer storage is a more trusted method of avoiding spoilage. Due to their sugar content, dates do not freeze solid and can be enjoyed straight out of the freezer or quickly brought to room temperature. Air-tight storage will most effectively prevent moisture loss.

No other way to chill your dates? In cool weather, unrefrigerated fresh dates are generally okay for a few days. Keep them in an aerated container and away from sun, heat, and humidity. The lower wetness ranges, Deglet Noor or Zahidi, fare much better without cooling, or opt for a firm-pack of any range for longer shelf-stability compared with wet-pack dates.

Are Medjool Dates Good for You

Splendidly scrumptious, dates are one of the most popular fruits packed with an excellent list of phyotnutrients, vitamins, and minerals that are essential for normal development, advancement, and overall wellness.

Fresh dates compose of soft, quickly digestible flesh and easy sugars like fructose and dextrose. 100 g of mejdool dates hold 277 calories. When consumed, they replenish energy and renew the body quickly. For these qualities, they generally served to break the quick during Ramadan month since ancient times.

Health Benefits of Medjool Dates

The fruit is abundant in dietary fiber, which prevents LDL cholesterol absorption in the gut. Furthermore, the fiber diet works as a bulk laxative. It, therefore, helps protect the colon mucous membrane from cancer-causing chemicals binding to it in the colon.

They contain health benefiting flavonoid polyphenolic antioxidants called tannins. Tannins are understood to have anti-infective, anti-inflammatory, and anti-hemorrhagic (avoid simple bleeding tendencies) properties.

Other benefits of medjool dates are small sources of vitamin-A (includes 149 IU or 5% of RDA per 100 g), which is known to have antioxidant properties and essential for vision. In addition, it is likewise required maintaining healthy mucosa and skin. Usage of natural fruits rich in vitamin-A is understood to help secure from lung and oral cavity cancers.

They compose antioxidant flavonoids such as ß-carotene, lutein, and zeaxanthin. These anti-oxidants found to have the ability to protect cells and other structures in the body from hazardous impacts of oxygen-free radicals. Hence, consuming dates discovered to offer some defense from colon, prostate, breast, endometrial, lung, and pancreatic cancers.

Zeaxanthin is an essential dietary carotenoid that selectively soaked up into the retinal macula lutea, where it believed to provide antioxidant and protective light-filtering functions. It hence offers protection against age-related macular degeneration, particularly in the older adults.

Dates are excellent source of iron, carry 0.90 mg/100 g of fruits (about 11% of RDI). Iron, belonging of hemoglobin inside the red blood cells, identifies the oxygen-carrying capacity of the blood.

Further, they are exceptional sources of potassium. 100 g consists of 696 mg or 16% of daily recommended levels of this electrolyte. Potassium is a crucial element of cell and body fluids that assist manage heart rate and high blood pressure. They, thus, provide defense versus stroke and coronary heart diseases.

Date fruits are likewise abundant in minerals like calcium, manganese, copper, and magnesium. Calcium is a crucial mineral that is an essential constituent of bone and teeth and needed by the body for muscle contraction, blood clotting, and nerve impulse conduction. The body uses manganese as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper needed for the production of red blood cells. Magnesium is essential for bone development.

Further, the fruit has moderate levels of the B-complex group of vitamins in addition to vitamin-K. It contains healthy quantities of pyridoxine (vitamin B-6), niacin, pantothenic acid, and riboflavin. These vitamins are serving as cofactors assist body metabolize carbohydrates, protein, and fats. Vitamin-K is essential for many coagulant factors in the blood as well as in bone metabolic process.

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