Medjool dates: calories and nutrition facts

Values per 100 g (3.5 oz) of edible portion, according to the USDA.

277 cal per 100 g (3.5 oz)

Summary per 100 g

Change the amount

Nutrient	Per 100 g (3.5 oz)	Per 1 date, pitted (24 g)	% DV*
Calories	277 cal	66 cal	3%
Total Fat	0.2 g	0.0 g	0%
Saturated Fat	no data
Trans Fat	0.0 g	0.0 g
Cholesterol	no data
Sodium	1 mg	0 mg	0%
Total Carbohydrate	75.0 g	18.0 g	7%
Dietary Fiber	6.7 g	1.6 g	6%
Total Sugars	66.5 g	16.0 g
Protein	1.8 g	0.4 g	1%
Vitamin D	0.0 µg	0.0 µg	0%
Calcium	64 mg	15 mg	1%
Iron	0.9 mg	0.2 mg	1%
Potassium	696 mg	167 mg	4%

Full nutrition table

Energy and water
Nutrient	Per 100 g (3.5 oz)	Per 1 date, pitted (24 g)	% DV*
Calories	277 cal	66 cal	3%
Energy (kJ)	1,160 kJ	278 kJ
Water	21.3 %	5.1 %

Macronutrients
Nutrient	Per 100 g (3.5 oz)	Per 1 date, pitted (24 g)	% DV*
Total Fat	0.2 g	0.0 g	0%
Total Carbohydrate	75.0 g	18.0 g	7%
Dietary Fiber	6.7 g	1.6 g	6%
Total Sugars	66.5 g	16.0 g
Protein	1.8 g	0.4 g	1%

Fats
Nutrient	Per 100 g (3.5 oz)	Per 1 date, pitted (24 g)
Saturated Fat	no data
Trans Fat	0.0 g	0.0 g
Cholesterol	no data
Monounsaturated Fat	no data
Polyunsaturated Fat	no data
Butyric acid (4:0)	no data
Caproic acid (6:0)	no data
Caprylic acid (8:0)	no data
Capric acid (10:0)	no data
Lauric acid (12:0)	no data
Myristic acid (14:0)	no data
Palmitic acid (16:0)	no data
Stearic acid (18:0)	no data
Palmitoleic acid (16:1)	no data
Oleic acid (18:1)	no data
Gadoleic acid (20:1)	no data
Erucic acid (22:1)	no data
Linoleic acid (18:2)	no data
Linolenic acid (18:3)	no data
Stearidonic acid (18:4)	no data
Arachidonic acid (20:4)	no data
EPA (20:5 n-3)	no data
DPA (22:5 n-3)	no data
DHA (22:6 n-3)	no data

Minerals
Nutrient	Per 100 g (3.5 oz)	Per 1 date, pitted (24 g)	% DV*
Sodium	1 mg	0 mg	0%
Calcium	64 mg	15 mg	1%
Iron	0.9 mg	0.2 mg	1%
Potassium	696 mg	167 mg	4%
Magnesium	54 mg	13 mg	3%
Phosphorus	62 mg	15 mg	1%
Zinc	0.4 mg	0.1 mg	1%
Copper	0.36 mg	0.09 mg	10%
Manganese	0.30 mg	0.07 mg	3%
Selenium	no data

Vitamins
Nutrient	Per 100 g (3.5 oz)	Per 1 date, pitted (24 g)	% DV*
Vitamin D	0.0 µg	0.0 µg	0%
Vitamin A (RAE)	7 µg	2 µg	0%
Retinol	no data
Vitamin C	0.0 mg	0.0 mg	0%
Vitamin E (alpha-tocopherol)	no data
Vitamin K (phylloquinone)	2.7 µg	0.6 µg	1%
Thiamin (vitamin B1)	0.05 mg	0.01 mg	1%
Riboflavin (vitamin B2)	0.06 mg	0.01 mg	1%
Niacin (vitamin B3)	1.6 mg	0.4 mg	2%
Pantothenic acid (vitamin B5)	0.81 mg	0.19 mg	4%
Vitamin B6	0.25 mg	0.06 mg	4%
Folate (DFE)	15 µg	4 µg	1%
Vitamin B12	no data
Choline	10 mg	2 mg	0%

Other
Nutrient	Per 100 g (3.5 oz)	Per 1 date, pitted (24 g)
Ash	1.74 g	0.42 g
Alcohol (ethyl)	no data
Caffeine	no data

*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.

The USDA data has no value for this nutrient in Medjool dates.

Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.

Averages from analyzed samples and published sources. The food in front of you may vary.

Questions about Medjool dates

How many calories are in Medjool dates?

Medjool dates has 277 calories per 100 g (3.5 oz), according to the USDA. In 1 date, pitted (24 g), that is 66 calories.

Where do the values for Medjool dates come from?

From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.

Do the values apply to the brand I buy?

Not necessarily. These are averages for generic foods. For packaged products, go by the label.

Similar foods

Data source

USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 168191: “Dates, medjool”.

Data version: usdasr2018-b6d8398e.

About the sources