Dates, medjool
Nutrition facts per 100 g and per 1 date, pitted · Fruits and Fruit Juices
100 g of Dates, medjool provides 277 kcal, 1.81 g protein, 0.15 g fat and 75 g carbohydrate (6.7 g fiber). Per 100 g it is high in Copper (40% DV), Dietary fiber (24% DV).
Protein 2%Fat 0%Carbohydrate 97%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Copper: 0.36 mg per 100 g — 40% of the Daily Value. Other top sources →
- Dietary fiber: 6.7 g per 100 g — 24% of the Daily Value. Other top sources →
- Potassium: 696 mg per 100 g — 15% of the Daily Value. Other top sources →
- Vitamin B6: 0.25 mg per 100 g — 15% of the Daily Value. Other top sources →
- Magnesium: 54 mg per 100 g — 13% of the Daily Value. Other top sources →
- Niacin (B3): 1.61 mg per 100 g — 10% of the Daily Value. Other top sources →
Energy and macronutrients
| Nutrient | per 100 g | per 1 date, pitted (24 g) | % DV per 1 date, pitted |
|---|---|---|---|
| Energy | 277 kcal | 66 kcal | |
| Protein | 1.81 g | 0.43 g | 1% |
| Total fat | 0.15 g | 0.04 g | 0% |
| Saturated fat | — g | — | |
| Monounsaturated fat | — g | — | |
| Polyunsaturated fat | — g | — | |
| Cholesterol | — mg | — | |
| Carbohydrate | 75 g | 18 g | 7% |
| Dietary fiber | 6.7 g | 1.61 g | 6% |
| Sugars (total) | 66.5 g | 16 g | |
| Water | 21.3 g | 5.12 g |
Vitamins
| Nutrient | per 100 g | per 1 date, pitted (24 g) | % DV per 1 date, pitted |
|---|---|---|---|
| Vitamin A (RAE) | 7 µg | 1.68 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | — mg | — | |
| Vitamin K | 2.7 µg | 0.65 µg | 1% |
| Thiamin (B1) | 0.05 mg | 0.01 mg | 1% |
| Riboflavin (B2) | 0.06 mg | 0.01 mg | 1% |
| Niacin (B3) | 1.61 mg | 0.39 mg | 2% |
| Vitamin B6 | 0.25 mg | 0.06 mg | 4% |
| Folate | 15 µg | 3.6 µg | 1% |
| Vitamin B12 | — µg | — | |
| Choline | 9.9 mg | 2.38 mg | 0% |
Minerals
| Nutrient | per 100 g | per 1 date, pitted (24 g) | % DV per 1 date, pitted |
|---|---|---|---|
| Calcium | 64 mg | 15.4 mg | 1% |
| Iron | 0.9 mg | 0.22 mg | 1% |
| Magnesium | 54 mg | 13 mg | 3% |
| Phosphorus | 62 mg | 14.9 mg | 1% |
| Potassium | 696 mg | 167 mg | 4% |
| Sodium | 1 mg | 0.24 mg | 0% |
| Zinc | 0.44 mg | 0.11 mg | 1% |
| Copper | 0.36 mg | 0.09 mg | 10% |
| Selenium | — µg | — |
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 168191. Described in USDA as Dates, medjool; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 date, pitted" = 24 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd
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