Dates, medjool: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Large, soft, and intensely sweet, Medjool dates are known for their rich caramel-like flavor and chewy texture, often enjoyed as a snack or in baking.
Per 100g reference serving, Dates, medjool provides 277 kcal of energy, 1.81g protein (2% of calories), 75g total carbohydrates (97% of calories, including 6.7g dietary fiber and 66.5g sugars), and 0.15g total fat (1% of calories).
Vitamins Profile in Dates, medjool (Per 100g)
Track how Dates, medjool contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin A (RAE) | 7 µg | 0.8% DV |
| Vitamin K (Phylloquinone) | 2.7 µg | 2.3% DV |
| Vitamin B1 (Thiamin) | 0.05 mg | 4.2% DV |
| Vitamin B2 (Riboflavin) | 0.06 mg | 4.6% DV |
| Vitamin B3 (Niacin) | 1.61 mg | 10.1% DV |
| Vitamin B5 (Pantothenic Acid) | 0.805 mg | 16.1% DV |
| Vitamin B6 (Pyridoxine) | 0.249 mg | 14.6% DV |
| Total Folate (Vitamin B9) | 15 µg | 3.8% DV |
| Folate (Dietary Folate Equivalents) | 15 µg | 3.8% DV |
| Natural Food Folate | 15 µg | 3.8% DV |
| Choline | 9.9 mg | 1.8% DV |
| Betaine (Trimethylglycine) | 0.4 mg | 0.2% DV |
| Beta-Carotene | 89 µg | 2.5% DV |
| Lutein + Zeaxanthin | 23 µg | 0.2% DV |
Minerals & Electrolytes in Dates, medjool (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.9 mg | 5% DV |
| Calcium (Ca) | 64 mg | 4.9% DV |
| Magnesium (Mg) | 54 mg | 12.9% DV |
| Potassium (K) | 696 mg | 14.8% DV |
| Zinc (Zn) | 0.44 mg | 4% DV |
| Phosphorus (P) | 62 mg | 5% DV |
| Copper (Cu) | 0.362 mg | 40.2% DV |
| Manganese (Mn) | 0.296 mg | 12.9% DV |
| Sodium (Na) | 1 mg | 0% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.082 g | 2.7% DV |
| Isoleucine (BCAA) | 0.045 g | 3% DV |
| Valine (BCAA) | 0.066 g | 3.7% DV |
| Lysine | 0.054 g | 2.6% DV |
| Methionine | 0.017 g | 1.7% DV |
| Tryptophan | 0.007 g | 1.7% DV |
| Phenylalanine | 0.048 g | 3.2% DV |
| Threonine | 0.042 g | 3.8% DV |
| Histidine | 0.029 g | 3.6% DV |
| Glycine | 0.09 g | 3% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Dates, medjool contains 277 calories (kcal), 1.81g of protein, 75g of carbohydrates (6.7g fiber, 66.5g total sugars), and 0.15g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Dates, medjool has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -13.7 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Dates, medjool: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Dates, medjool by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.