FoodScore
0/ 100
Goodfruit· 100 g

Date Medjool

Date Medjool earns a Good FoodScore of 72/100, primarily driven by its high fiber content and status as a minimally processed whole food.

  • A 100g serving provides 6.7g of fiber, contributing significantly to daily intake.
  • This fruit is a minimally processed whole food, categorized as NOVA class 1.
  • It offers 696mg of potassium per 100g, meeting 15% of the Daily Value.
  • With 0g of added sugar and only 1mg of sodium, it's a naturally sweet option.
  • Despite its sweetness, it contains a modest 1.81g of protein per 100g.
  • Scores +10 points above the fruit category average (62/100 across 69 foods).
Fiber
6.7g
24% of Daily Value
Protein
1.81g
4% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1mg
0% of Daily Value
+
What it brings to the table
Fiber (6.7g)+8
Micronutrients (Potassium, Magnesium)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 72

Date Medjool achieves a FoodScore of 72/100, placing it in the 'Good' category. This score is largely due to its excellent nutritional profile, particularly its high fiber content. A 100g serving provides 6.7g of fiber, which earns a substantial bonus of +8 points because dietary guidelines emphasize the importance of adequate fiber intake for digestive health and satiety. The presence of key micronutrients like potassium (696mg, 15% DV) and magnesium (54mg, 13% DV) contributes an additional +4 points. Furthermore, as a minimally processed whole food (NOVA class 1), it receives a significant +10 point bonus, reflecting its natural state and lack of industrial processing. The absence of penalties for added sugar, saturated fat, or sodium further supports its high score. To achieve an even higher score, it would need to contain higher amounts of a broader range of micronutrients, such as Vitamin C or calcium, or a greater protein content, though its current profile is already very strong for a fruit.

Health benefits

What the nutrients in date medjool actually do for you, grounded in established dietary science.

Supports Digestive Health

Date Medjool is an excellent source of dietary fiber, with 6.7g per 100g serving. This amount contributes significantly to the recommended daily fiber intake for adults, which is around 25-38g. Fiber is crucial for maintaining regular bowel movements, preventing constipation, and supporting overall gut health. Research supports that a diet rich in fiber can help to bulk up stool and promote the movement of food through the digestive tract. Including foods like dates can help you meet your fiber goals, but it's important to increase fiber intake gradually to avoid digestive discomfort.

Contributes to Heart Health

The potassium content in Date Medjool is notable, providing 696mg per 100g, which is 15% of the Daily Value. Potassium is an essential mineral that plays a key role in maintaining healthy blood pressure by counteracting the effects of sodium. Dietary guidelines emphasize the importance of potassium for cardiovascular health. Additionally, dates contain no saturated fat or trans fat, and are very low in sodium (1mg per 100g), all factors that contribute positively to heart health. While dates are naturally sweet, their overall nutrient profile supports a heart-healthy diet when consumed in moderation.

Aids in Blood Sugar Management

Despite their natural sweetness, Date Medjool can be part of a diet aimed at blood sugar management due to their fiber content and status as a whole food. The 6.7g of fiber per 100g helps to slow down the absorption of sugars into the bloodstream, leading to a more gradual rise in blood glucose compared to refined sugars. This can be beneficial for individuals monitoring their blood sugar levels. Furthermore, as a NOVA class 1 food, dates are not ultra-processed and contain no added sugars, which is a critical factor in preventing sharp blood sugar spikes. Portion control is still important due to their natural sugar content.

Provides Essential Minerals

Date Medjool offers several essential minerals that are vital for various bodily functions. Beyond potassium, a 100g serving provides 54mg of magnesium, meeting 13% of the Daily Value, and 0.9mg of iron, providing 5% of the Daily Value. Magnesium is involved in over 300 enzymatic reactions, including muscle and nerve function, blood glucose control, and blood pressure regulation. Iron is crucial for oxygen transport in the blood and energy production. While dates are not a primary source for all minerals, they contribute meaningfully to the intake of these important micronutrients, supporting overall metabolic health.

How to eat it

Date Medjool are a versatile fruit, commonly enjoyed as a natural sweetener or snack in the US diet. Their rich, caramel-like flavor makes them a popular addition to both sweet and savory dishes. They can be eaten fresh, dried, or incorporated into recipes. Due to their natural sugar content, they are often consumed in smaller portions, typically 1-3 dates at a time, to provide a quick energy boost or satisfy a sweet craving.

Store dates in an airtight container in the refrigerator to maintain freshness for several months, or at room temperature for a few weeks.
Enjoy dates as a natural sweetener in smoothies, oatmeal, or baked goods, reducing the need for added sugars.
Pair dates with nuts or seeds for a balanced snack that combines their natural sugars with healthy fats and protein, promoting greater satiety.
Chop dates and add them to salads, grain bowls, or tagines for a touch of sweetness and chewy texture.
Things to keep in mind

Date Medjool are generally considered safe for consumption by most healthy adults in typical serving sizes. There are no widely documented common allergies specific to dates. Due to their high fiber content, individuals unaccustomed to a high-fiber diet might experience mild gastrointestinal discomfort, such as bloating or gas, if consumed in very large quantities. It is always advisable to increase dietary fiber intake gradually. Individuals with diabetes should monitor their portion sizes due to the natural sugar content, even though the fiber helps moderate blood sugar response. There are no known significant drug interactions with dates.

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Reader questions
Are Date Medjool healthy?
Yes, Date Medjool are considered healthy. They score 72/100 on FoodScore, indicating a 'Good' nutritional profile. They are a minimally processed whole food (NOVA class 1) rich in dietary fiber (6.7g per 100g) and essential minerals like potassium (696mg per 100g) and magnesium. They contain no added sugar, saturated fat, or sodium, making them a nutritious choice.
Are Date Medjool good for weight loss?
Date Medjool can be part of a weight loss diet when consumed in moderation. Their fiber content (6.7g per 100g) can promote satiety, helping you feel full longer and potentially reducing overall calorie intake. However, they are calorie-dense (277 calories per 100g) due to their natural sugars, so portion control is key. Pairing them with protein or healthy fats can further enhance their satiating effect.
Are Date Medjool ultra-processed?
No, Date Medjool are not ultra-processed. They are classified as NOVA class 1, meaning they are unprocessed or minimally processed foods. This indicates they are consumed in their natural state or have undergone minimal alterations like drying, without the addition of industrial ingredients, artificial flavors, or preservatives.
How should I store Date Medjool?
To maintain their freshness and soft texture, Date Medjool should be stored properly. You can keep them in an airtight container at room temperature for a few weeks. For longer storage, up to several months, it's best to store them in the refrigerator. They can also be frozen for up to a year, which helps preserve their quality.
What can I use as a substitute for Date Medjool?
If you're looking for a substitute, other dried fruits like prunes, figs, or apricots can offer similar sweetness and fiber, though their flavor and texture will differ. For a natural sweetener in recipes, you might also consider maple syrup or honey, but be mindful of their added sugar content and adjust quantities accordingly. Each substitute will have its own unique nutritional profile.
Do Date Medjool have a lot of sugar?
Date Medjool are naturally sweet and contain a significant amount of natural sugars. However, they have 0g of added sugar. The sugars present are intrinsic to the fruit itself. The fiber content (6.7g per 100g) helps to mitigate the impact of these sugars on blood glucose levels by slowing down absorption. For individuals managing blood sugar, portion control is important.
Are Date Medjool good for heart health?
Yes, Date Medjool can contribute to heart health. They are a good source of potassium (696mg per 100g), which is important for maintaining healthy blood pressure. They also contain no saturated fat, trans fat, or cholesterol, and are very low in sodium (1mg per 100g). These characteristics align with dietary recommendations for supporting a healthy cardiovascular system.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 168191)Updated 2026-04-20