🧪 Nutrition Facts
- Calories 139.8
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 281.1 mg
- Total Carbohydrate 33.0 g
- Dietary Fiber 4.0 g
- Sugars 30.0 g
- Protein 1.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 29.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.4 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Whole Fresh Medjool Dates contains 139.8 calories per serving (1 Serving (46.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 33.0g per serving (97.1% of calories), with a good 4.0g of dietary fiber.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Medjool Dates
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Whole Fresh Medjool Dates. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Whole Fresh Medjool Dates — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Whole Fresh Medjool Dates contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 139.8 kcal | 7% |
| Total Carbohydrate | 33.0 g | 12% |
| Dietary Fiber | 4.0 g | 14% |
| Total Sugars | 30.0 g | 60% |
| Protein | 1.0 g | 2% |
| Calcium | 29.9 mg | 2% |
| Iron | 0.4 mg | 2% |
| Potassium | 281.1 mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Whole Fresh Medjool Dates accounts for 7% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 97.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 139.8 calories in Whole Fresh Medjool Dates? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 10.6 min |
| Walking: 17 minutes per mile | 24.1 min |
| Cycling (Low Intensity) | 15.3 min |
| HIIT | 13.0 min |
| Barre | 27.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Whole Fresh Medjool Dates
Is Whole Fresh Medjool Dates good for weight loss?
Medjool dates are calorie-dense at 140 calories per date, so they're not ideal for weight loss unless eaten in very small portions. However, their 4g of fiber and natural sweetness can help satisfy cravings without needing processed sweets.
Is Whole Fresh Medjool Dates good fuel for endurance activities?
Medjool dates make an excellent natural energy source for endurance activities, delivering quick carbohydrates and potassium (281mg) to support sustained effort and muscle function. Their concentrated sweetness means one or two dates can provide substantial fuel without weighing you down.
How might Whole Fresh Medjool Dates affect blood sugar?
A single date will cause a relatively rapid blood sugar spike due to 30g of sugar and minimal protein or fat to slow absorption. Pairing a date with nuts or nut butter can help moderate this response.
How does the fiber in Whole Fresh Medjool Dates support digestion?
The 4g of fiber in one date supports digestive health by promoting regularity and feeding beneficial gut bacteria. This fiber content also helps explain why dates are more satisfying than other sugary snacks, though the fiber doesn't fully offset the high sugar load.
What should I watch out for with Whole Fresh Medjool Dates?
The 30g of sugar per date is the main concern—nearly the entire carbohydrate content is natural sugars. People managing blood sugar, diabetes, or following a low-sugar diet should be especially cautious with portions.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
