Other10 recipes
medjool dates.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
277
PROTEIN
1.8g
CARBS
75g
FAT
0.15g
FIBER
6.7g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 2.7 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories277kcal—
Protein1.8g4%
Carbohydrates75g27%
Fiber6.7g24%
Sugar66.5g133%
Total fat0.15g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water21.3g—
MINERALS
Sodium1.0mg0%
Potassium696mg15%
Calcium64mg5%
Iron0.90mg5%
Magnesium54mg13%
Phosphorus62mg5%
Zinc0.44mg4%
Copper0.36mg40%
Manganese0.30mg13%
Selenium0µg0%
VITAMINS
Vitamin A7.0µg1%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0mg0%
Vitamin K2.7µg2%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.06mg5%
Niacin (B3)1.6mg10%
Pantothenic acid (B5)0.59mg12%
Vitamin B60.25mg15%
Folate (B9)15µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup175g
1 oz28.4g
1 lb453.6g
1 piece24g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber which supports digestive health
- ✓Excellent source of potassium for heart health
- ✓Provides a quick, natural energy boost from complex sugars
- ✓Contains magnesium and calcium for bone strength
COOKING TIPS
In the kitchen.
- 1Always check for and remove the hard pit before consuming or blending
- 2Soak in warm water for 10 minutes to soften if they have become too dry
- 3Use as a natural binder and sweetener in raw energy balls and crusts
STORAGE
Keep it fresh.
- Store in an airtight container at room temperature for up to 1 month
- Refrigerate in a sealed container to maintain freshness for up to 6 months
- Can be frozen for up to a year without losing quality
FAQ
Frequently asked questions.
How long do Medjool dates last?
They last about a month at room temperature, 6 months in the fridge, and up to a year in the freezer if kept in an airtight container.
How can I tell if a Medjool date has gone bad?
Look for mold, a very sour smell, or an extremely hard texture. White sugary spots on the skin are usually just crystallized sugar and are safe to eat.
What is the best substitute for Medjool dates?
Deglet Noor dates are the best substitute, though they are smaller and less sweet. You may need to use more of them and soak them longer.
Do I need to wash Medjool dates?
It is recommended to give them a quick rinse to remove any surface dust or debris, then pat them dry before eating or using.
Can Medjool dates be used as a sugar replacement?
Yes, they can be blended into a 'date paste' and used as a 1:1 replacement for sugar in many baking recipes.
Why are Medjool dates called the 'King of Dates'?
They are known for their large size, soft texture, and rich, caramel-like flavor compared to other varieties.
Are Medjool dates considered a fresh or dried fruit?
They are technically a fresh fruit that is harvested when ripe and naturally dried on the tree, though they are sold in the dried fruit section.
RECIPES
Cook with medjool dates.
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