Medjool Dates — Nutrition, Calories & Diet Check
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.
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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.
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.
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.
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.
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Last updated: · Typical values; check product labels