Medjool Dates — Nutrition, Calories & Diet Check
As an Amazon Associate we earn from qualifying purchases. We also earn commission from other retail partners via Awin and CJ. Some links on this page are affiliate links.
Medjool Dates — 280 kcal, 1.8g protein and 68.0g carbs per 100g. Here's how it stacks up for keto, low-carb, high-protein, gluten-free and vegan snacking, with full typical nutrition per 40g serving.
Nutrition: Medjool Dates (typical values)
| Per 100g | Per 40g serving | |
|---|---|---|
| Calories | 280 kcal | 112 kcal |
| Protein | 1.8g | 0.7g |
| Carbohydrates | 68.0g | 27.2g |
| of which sugars | 66.0g | 26.4g |
| Fat | 0.2g | 0.1g |
| Fibre | 6.7g | 2.7g |
| Salt | 0.01g | 0.0g |
Typical values for generic medjool dates; brands vary — always check the label. For full per-food nutrition data see our sister site's calorie and nutrition checker.
How many calories are in Medjool Dates?
Medjool Dates has 280 kcal per 100g. A typical 40g serving works out to 112 kcal — about 6% of a 2,000 kcal reference daily intake. Pre-packed portions vary by brand, so check the pack for the exact serving size.
Snack Picks
Is Medjool Dates keto-friendly?
No. At 68.0g of carbs per 100g (including 66.0g sugars), medjool dates doesn't suit a ketogenic diet. If you're keto, look at meat snacks, cheese, nuts or seaweed instead.
Is Medjool Dates a good source of protein?
Not especially. Medjool Dates provides 1.8g of protein per 100g — around 0.7g per serving — so treat it as an occasional snack rather than a protein source. If you're stocking up, a snack portion pot set makes it easy to keep portions in check.
Is Medjool Dates healthy?
Mixed — it has real upsides but isn't a free pass. Medjool Dates is high in fibre (6.7g/100g) and low in salt. On the downside, it's high in sugar (66.0g/100g). A typical 40g serving is 112 kcal — portion size is what usually decides whether a snack like this fits a healthy diet.
Did you know? Medjool dates are sometimes called 'nature's candy' because of their exceptionally high natural sugar content, but unlike most confectionery that sugar comes bundled with real fibre (6.7g/100g) and potassium.
Sugar, salt and overall balance
Per UK traffic-light thresholds, medjool dates is high in sugar (66.0g/100g) and low in salt (0.01g/100g), with 6.7g of fibre. At 280 kcal per 100g, portion size decides whether it fits your day. Portion control helps more than anything — some snackers keep a set of digital kitchen scales to hand for exactly that reason.
Medjool Dates is closest in profile to raisins, but medjool dates carries more fibre (6.7g fibre vs 4.0g fibre for raisins).
Curious what's actually in this kind of snack? Check additives and E-numbers with the food ingredient checker, and if you're pregnant or storing leftovers, our food safety guide covers what's safe.
US: Tracking your gut health? HealthLabs offer at-home gastrointestinal testing — no GP referral or insurance required.
More to Try
Screen time and diet can both affect eye health. CorneaCare eye vitamins (free US shipping) are trusted by eye care professionals — worth adding if you're watching what you eat.CorneaCare eye vitamins are trusted by eye care professionals — worth adding if you're watching what you eat.
Last updated: · Typical values; check product labels