Dates
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Moderate nutritional value
Medjool dates, values for the pitted fruit.
Medjool dates are a large, soft variety of date, eaten as a snack, stuffed, or blended into bars and smoothies as a sweetener. Two dates, about 48 g, give about 135 kcal and 32 g of sugar, which is most of their carbohydrate, with 3 g of fiber and some copper and potassium. Each pitted Medjool date weighs about 24 g and has about 66 kcal.
High fiber
Nutrition values are for the raw product
Macronutrients Distribution
Protein: 1.8g
(2.3%)
Fat: 0.2g
(0.3%)
Carbs: 75g
(97.4%)
Fiber: 6.7g
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 1.8g | 3.2% |
| Fat | 0.2g | 0.3% |
| Carbs | 75g | 25.0% |
| Simple Sugars | 26.25g | Estimate |
| Complex Carbs | 42.05g | Estimate |
| Fiber | 6.7g | 26.8% |
| Water | 21g | 0.9% |
| Calories | 277 | 12.3% |
Glycemic Index
Low (0-55) Medium (56-69) High (70+)
55
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0 | g | 0.0% |
| Monounsaturated | 0 | g | 0.0% |
| Polyunsaturated | 0 | g | 0.0% |
| Trans | 0 | g | 0.0% |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 7 | mcg | 0.8% |
| vitamin B1 | 0.05 | mg | 4.2% |
| vitamin B2 | 0.06 | mg | 4.6% |
| vitamin B3 | 1.61 | mg | 10.1% |
| vitamin B6 | 0.249 | mg | 14.6% |
| vitamin B9 | 15 | mcg | 3.8% |
| vitamin K | 2.7 | mcg | 2.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 64 | mg | 6.4% |
| iron | 0.9 | mg | 5.0% |
| magnesium | 54 | mg | 13.5% |
| phosphorus | 62 | mg | 8.9% |
| potassium | 696 | mg | 26.8% |
| sodium | 1 | mg | 0.0% |
| zinc | 0.44 | mg | 4.0% |
| copper | 0.362 | mg | 40.2% |
| manganese | 0.296 | mg | 12.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 29 | mg | 4.1% | 76% |
| Isoleucine | 45 | mg | 3.2% | 63% |
| Leucine | 82 | mg | 3.0% | 56% |
| Lysine | 54 | mg | 2.6% | 47% |
| Methionine | 63 | mg | 6.0% | 114% |
| Phenylalanine | 64 | mg | 3.7% | 65% |
| Threonine | 42 | mg | 4.0% | 70% |
| Tryptophan limiting | 7 | mg | 2.5% | 44% |
| Valine | 66 | mg | 3.6% | 69% |
Compare with other products
Values per 100 g
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