Medjool Dates: Origin, Nutrition, Uses and How They Compare
What Medjool dates are, where they come from, USDA nutrition figures per date and per 100 g, how to use them, and how they compare with Ajwa.
Medjool dates are a large, soft variety that thought to have originated in the Tafilalet region of Morocco and is now grown widely, including in the United States. One pitted Medjool date weighs about 24 g and provides roughly 66 kcal, according to the USDA reference. Like all dates, they are rich in natural sugars, so portion size matters.
What Medjool Dates Are
Medjool is a soft date described in one variety review as large, sweet and attractive in appearance, eaten soft or dry. For the meaning of the name and how it reached the United States in 1927, see What does Medjool mean?
Nutrition (USDA Reference)
| Per 100 g | Amount |
|---|---|
| Energy | 277 kcal |
| Carbohydrate | 75.0 g |
| Sugars | 66.5 g |
| Fibre | 6.7 g |
| Protein | 1.8 g |
| Potassium | 696 mg (as listed in USDA-referenced data) |
| One pitted date (about 24 g) | about 66 kcal |
Source: USDA FoodData Central, FDC ID 168191. Branded products can differ; for example, some brands list higher energy per 100 g, so check the pack.
How Much to Eat
The NHS counts 30 g of dried fruit, including dates, as one portion of 5 A Day, to be eaten with meals rather than as a between-meal snack. That is a little more than one Medjool date by the USDA weight. See how many dates to eat for the method.
Medjool and Blood Sugar
Studies on dates and diabetes cover dates as a group, not Medjool alone. See Ajwa dates and diabetes for how to read the evidence. Speak to your care team before changing your diet.
Uses
A review of date varieties says Medjool is consumed soft or dry. The same review lists jams, juices, date-based bars, syrup and sugar substitutes among the uses of dates in general; it does not single out Medjool for these.
Medjool vs Ajwa
See Ajwa vs Medjool and which is better for you.
Common Questions
Are Medjool dates healthy?
They provide fibre and potassium, and also concentrated sugar and energy. No single date is “healthy” or not; portion and overall diet matter.
How many calories are in one Medjool date?
About 66 kcal for one pitted date of about 24 g (USDA).
Sources
- USDA FoodData Central, Dates, medjool (FDC ID 168191); USDA branded entries for comparison
- NHS, “5 A Day: what counts?”
- Świąder K et al. (2020), Postępy Techniki Przetwórstwa Spożywczego 1/2020
- UC Agriculture and Natural Resources; NPR (2007)