Medjool date
Categories
| Macros | per 100 g |
|---|---|
| Calories | 277 kcal |
| Protein | 1.8 g |
| Fat | 0.1 g |
| Carbs | 75.0 g |
Medjool date is a large, soft variety of date fruit, typically eaten raw as a snack, used as a natural sweetener in smoothies and energy balls, or stuffed with nuts and cheese. Per 100 g, medjool dates provide 277 kcal, 1.8 g of protein, 0.2 g of fat, 75 g of carbohydrates and 6.7 g of dietary fibre, with the vast majority of carbohydrates coming from sugars (66.5 g). They are a notable source of potassium at 656 mg per 100 g, along with 64 mg of calcium and 15 mcg of folate. No glycemic index value is available for this food. Medjool dates are suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free, paleo and Mediterranean dietary patterns.
How many calories in a medjool date?
Medjool dates contain 277 kcal per 100 g. A single large medjool date weighs around 24 g (pitted), putting it at approximately 66 kcal per fruit.
How much potassium is in medjool dates?
Medjool dates contain 656 mg of potassium per 100 g, making them one of the more potassium-dense fruits available. Two dates (roughly 48 g) would contribute around 315 mg of potassium.
Are medjool dates keto-friendly?
Medjool dates are not considered keto-friendly, as they contain 75 g of carbohydrates per 100 g, of which 66.5 g are sugars. That carbohydrate load is far above the typical daily limit for a ketogenic diet.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 277 kcal |
| Protein | 1.8 g |
| Fat | 0.15 g |
| Carbs | 75.0 g |
| Sugars | 66.5 g |
| Fiber | 6.7 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.032 g |
| Monounsaturated | 0.036 g |
| Polyunsaturated | 0.019 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.052 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 64.0 mg |
| Iron | 0.90 mg |
| Magnesium | 54.0 mg |
| Phosphorus | 62.0 mg |
| Potassium | 656 mg |
| Sodium | 1.0 mg |
| Zinc | 0.44 mg |
| Copper | 0.36 mg |
| Manganese | 0.30 mg |
| Selenium | 1.0 mcg |
| Iodine | 1.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 3.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.050 mg |
| Vitamin K | 2.7 mcg |
| Thiamin (B1) | 0.050 mg |
| Riboflavin (B2) | 0.060 mg |
| Niacin (B3) | 1.6 mg |
| Pantothenic acid (B5) | 0.59 mg |
| Vitamin B6 | 0.17 mg |
| Folate (B9) | 15.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 8.6 mg |
