1 piece (medium) of Medjool date (24 g) has 66 calories. That works out to 277 calories per 100 g. It contains 18 g of carbs, 0.4 g of protein, 0 g of fat and 1.6 g of fiber. Its 0.1 mg of Copper covers 10% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Medjool date Nutrition Facts

Selected: 100 g

277

KCAL / 100G

Carbs

75g

· 27% DV

Protein

1.8g

· 4% DV

Fat

0.2g

· 0% DV

Fiber

6.7g

· 24% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 97% · Protein 2% · Fat 1%

Medjool date Vitamins & Minerals

Vitamins

0.8mg · 16% DV

1.61mg · 10% DV

0.1mg · 6% DV

Biotin

1.7µg · 6% DV

Minerals

Potassium ⭐

696mg · 20% DV

Magnesium

54mg · 13% DV

Phosphorus

62mg · 9% DV

Calcium

64mg · 6% DV

How Nutritious Is Medjool date?

Nutrient density

High

60/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

45/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Medjool date Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Medjool date

To burn the 277 calories in 100 g:

🚶

69min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

38min

Cycling

🏊

32min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Medjool date Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Medjool date Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Medjool date Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Medjool date Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.02g

Compare Medjool date

🍯vs🍓

Medjool date vs Strawberry245 kcal more per 100 g

→🍯vs🥑

Medjool date vs Avocado117 kcal more per 100 g

→🍯vs🍑

Medjool date vs Peach238 kcal more per 100 g

→🍯vs🍇

Medjool date vs Dried Raisins22 kcal fewer per 100 g

→

Foods Similar to Medjool date

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Medjool date

How are Medjool dates different from other dried dates?

Medjool dates are usually larger, softer, and more caramel-like in flavor than many other date varieties. Their moist, rich texture makes them especially popular for snacking and naturally sweetening recipes.

Are Medjool dates better before or after a workout?

They can work well before exercise as a convenient source of carbohydrate. After training, pairing them with a protein-containing food such as yogurt, milk, or a protein-rich snack makes a more balanced recovery option.

How should Medjool dates be stored after opening?

Keep opened dates in an airtight container in a cool, dry place. Refrigeration helps them stay fresh and soft for longer, especially in warm or humid conditions.

Can Medjool dates be frozen?

Yes, Medjool dates freeze well. Remove the pits if desired, place them in a sealed freezer-safe container, and use them directly in smoothies or allow them to soften before other uses.

Is the white coating on a Medjool date a sign of spoilage?

Not necessarily. A white coating is often natural sugar crystallization, not mold; dates are usually still fine if they smell normal and have no fuzzy growth, sour odor, or off flavor.

Why can Medjool dates raise blood sugar quickly for some people?

Although they provide fiber, dates are also concentrated in natural sugars, so the blood sugar response can be greater with larger portions. People with diabetes or insulin resistance should be mindful of serving size and seek individualized guidance when needed.

What should I eat with Medjool dates for a more balanced snack?

Pair them with nuts, nut butter, yogurt, or cheese. Adding protein or fat can make the snack more satisfying and may help slow the absorption of the dates’ sugars.

Are Medjool dates a completely healthy replacement for refined sugar?

They offer fiber and some micronutrients that refined sugar does not provide, but they are still a concentrated source of sugar. They are useful for reducing added sugar in recipes, not for unlimited eating.

Can Medjool dates help with constipation?

Their fiber can support regular bowel movements when eaten as part of a diet with adequate fluids. Increasing intake too quickly may cause bloating or gas in some people.

Is it okay to eat Medjool dates at night?

Yes, they can satisfy a sweet craving at night, particularly when paired with yogurt or a small handful of nuts. If you experience reflux, avoid eating them immediately before lying down.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026