Raw · fruits
Guava
228 mg/ 100g
68 kcal
Why this result?
Guava provides 228 mg of vitamin c per 100 g (+228 mg vs Dates (Medjool)).
raw · edible portion87% yield
Dates (Medjool)
Medjool Dates / Khajoor / Khejur
Phoenix dactylifera
A caramel-rich natural sweet fruit brimming with potassium (696 mg), dietary fiber (6.7 g), magnesium, and copper.
ENERGY277kcal / 100g
PROTEIN1.8grams
FIBER6.7grams
CARBS75.0grams
FAT0.15grams
SERVING SIZE BASIS100 g edible portion
Looking for healthy substitutes?Discover ranked food alternatives to Dates (Medjool) based on protein, fiber, or calories.
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All Nutrients →Notable Nutrients in Dates (Medjool)
Key vitamins and minerals meeting high percentages of daily recommended intake
Dates (Medjool) Rankings in Best Food Guides
Smart Alternatives
Find alternatives to Dates (Medjool)
Discover ranked food alternatives to Dates (Medjool) based on protein, fiber, or vitamins.
Raw · fruits
Orange
53.2 mg/ 100g
47 kcal
Why this result?
Orange provides 53.2 mg of vitamin c per 100 g (+53.2 mg vs Dates (Medjool)).
Raw · fruits
Banana
8.7 mg/ 100g
89 kcal
Why this result?
Banana provides 8.7 mg of vitamin c per 100 g (+8.7 mg vs Dates (Medjool)).
Raw · fruits
Kiwi (Kiwifruit)
92.7 mg/ 100g
61 kcal
Why this result?
Kiwi (Kiwifruit) provides 92.7 mg of vitamin c per 100 g (+92.7 mg vs Dates (Medjool)).
NUTRITION COMPARISONS
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Side-by-side nutrient differences with other common fruits
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Laboratory assayed values from published composition records
/ 100g
Nutrition Facts
/ 100gNutrition Breakdown
Per 100g Edible Portion
Macronutrients
| Macronutrients | Amount | % Daily Value* |
|---|---|---|
| Calories (Energy) | 277kcal | |
| Protein | 1.8g | |
| Carbohydrates | 75.0g | |
| Dietary Fiber | 6.7g | |
| Total Fat | 0.15g | |
| Saturated Fat | 0.03g | |
| Total Sugars | 66.5g | |
| Sodium | 1.0mg |
Vitamins
| Vitamins | Amount | % Daily Value* |
|---|---|---|
Vitamin CAscorbic Acid | 0mg | |
Vitamin A (RAE)Retinol & Carotenoids | 7.0µg | |
Vitamin DCholecalciferol / Ergocalciferol | - | - |
Vitamin EAlpha-tocopherol | 0.05mg | |
Vitamin KPhylloquinone & Menaquinones | 2.7µg | |
Folate (DFE)Vitamin B9 | 15µg | |
| 0.05mg | ||
| 0.06mg | ||
| 1.6mg | ||
| 0.81mg | ||
Vitamin B6Pyridoxal 5-phosphate | 0.25mg | |
Vitamin B12Cobalamin | 0µg |
Frequently Asked Questions about Dates (Medjool)
Expert-verified answers to common nutritional and dietary questions
How many calories and carbs are in Dates (Medjool)?
A 100-gram serving of Dates (Medjool) contains 277 calories, 75.0g of total carbohydrates, and 6.7g of dietary fiber (yielding approx. 68.3g net carbs). By portion: 100 g contains approximately 277 calories; 1 date (24 g) contains approximately 66 calories; 1 cup pitted (147 g) contains approximately 407 calories.
What are the standout vitamins and health benefits of Dates (Medjool)?
Dates (Medjool) is particularly high in Total Sugars (133% Daily Value), Pantothenic Acid (B5) (16% Daily Value), Potassium (15% Daily Value), Vitamin B6 (15% Daily Value). A caramel-rich natural sweet fruit brimming with potassium (696 mg), dietary fiber (6.7 g), magnesium, and copper.
What are good healthy substitutes for Dates (Medjool)?
Popular and nutritionally verified alternatives to Dates (Medjool) include Guava, Orange, Amla (Indian Gooseberry). You can explore customized swaps ranked by protein, fiber, or vitamins using our smart replacement tool.
Is Dates (Medjool) suitable for low-carb, keto, or vegan diets?
Dates (Medjool) is naturally vegan, vegetarian, gluten free, dairy free, high fiber. With 277 calories and 6.7g of fiber per 100g, it fits well into healthy balanced, plant-based, and calorie-conscious meal plans.
Verified Data Source
USDA FoodData Central
DatasetFoundation Foods / SR Legacy
Record Identifier#168191
Preparation Stateraw
Standard Basis100g edible portion
Values reflect assayed composite laboratory samples from published public food tables. Naturally occurring nutrients vary by harvest variety and culinary preparation.
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