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Medjool dates

Medjool date

Regional seasonality

Available locally all year. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in October?

Nutritional values (per 100g)

  • Calories277 kcal
  • Proteins1.81 g
  • Carbohydrates75 g
  • Fats0.15 g
  • Fiber6.7 g
  • Sodium0.001 g
  • Sugars66.5 g
Detailed nutrition enriched from Canadian Nutrient File — Date, medjool

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 0 g0% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 64 mg6.4% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 0.9 mg4.1–6.4% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 66 nutrients
Minerals Calcium, iron, potassium and more 7 nutrients
  • Magnesium 54 mg17% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 62 mg8.9% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 696 mg20% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 1 mg<0.1% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 0.44 mg3.1–4% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.362 mg40% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.296 mg9.9% of daily reference Codex NRV-R: 3 mg/day
Vitamins Fat- and water-soluble vitamins 22 nutrients
  • Retinol activity equivalents 7 µg0.9% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 89 µg
  • Alpha carotene 0 µg
  • Alpha-tocopherol 0.05 mg0.6% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 0 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 23 µg
  • Vitamin C 0 mg0% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.05 mg4.2% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.06 mg5% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 1.61 mg11% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 1.73 mg NE12% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.805 mg16% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.249 mg19% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 15 µg
  • Choline, total 9.9 mg
  • Vitamin K (phylloquinone) 2.7 µg
  • Folic acid 0 µg
  • Naturally occurring folate 15 µg
  • Dietary folate equivalents 15 µg3.8% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 7 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 66.5 g
Other compounds Additional compounds measured by CNF 29 nutrients
  • Sucrose 0.53 g
  • Glucose 33.7 g
  • Fructose 32 g
  • Lactose 0 g
  • Maltose 0.3 g
  • Alcohol 0 g
  • Moisture 21.3 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Galactose 0 g
  • Betaine 0.4 mg
  • Tryptophan 0.007 g
  • Threonine 0.042 g
  • Isoleucine 0.045 g
  • Leucine 0.082 g
  • Lysine 0.054 g
  • Methionine 0.017 g
  • Cystine 0.046 g
  • Phenylalanine 0.048 g
  • Tyrosine 0.016 g
  • Valine 0.066 g
  • Arginine 0.06 g
  • Histidine 0.029 g
  • Alanine 0.078 g
  • Aspartic acid 0.22 g
  • Glutamic acid 0.265 g
  • Glycine 0.09 g
  • Proline 0.111 g
  • Serine 0.062 g
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Medjool date is a fruit or fruit-based food (Phoenix dactylifera).

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Recipes using this ingredient