Fruits · SOURCE-BASED NUTRITION
Dates, medjool nutrition facts
SR Legacy
Dates, medjool. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 277 kcal | — |
| Protein | 1.81 g | 3.6% |
| Carbohydrate, by difference | 75 g | 27.3% |
| Total lipid (fat) | 0.15 g | 0.2% |
| Fiber, total dietary | 6.7 g | 23.9% |
| Total Sugars | 66.5 g | — |
| Sodium, Na | 1 mg | 0% |
| Potassium, K | 696 mg | 14.8% |
| Calcium, Ca | 64 mg | 4.9% |
| Iron, Fe | 0.9 mg | 5% |
| Magnesium, Mg | 54 mg | 12.9% |
| Phosphorus, P | 62 mg | 5% |
| Zinc, Zn | 0.44 mg | 4% |
| Copper, Cu | 0.36 mg | 40.2% |
| Manganese, Mn | 0.3 mg | 12.9% |
| Vitamin A, RAE | 7 µg | 0.8% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin K (phylloquinone) | 2.7 µg | 2.3% |
| Thiamin | 0.05 mg | 4.2% |
| Riboflavin | 0.06 mg | 4.6% |
| Niacin | 1.61 mg | 10.1% |
| Pantothenic acid | 0.81 mg | 16.1% |
| Vitamin B-6 | 0.25 mg | 14.6% |
| Folate, DFE | 15 µg | 3.8% |
| Choline, total | 9.9 mg | 1.8% |
| Alanine | 0.08 g | — |
| Arginine | 0.06 g | — |
| Ash | 1.74 g | — |
| Aspartic acid | 0.22 g | — |
| Betaine | 0.4 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 89 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Cystine | 0.05 g | — |
| Fatty acids, total trans | 0 g | — |
| Folate, food | 15 µg | — |
| Folate, total | 15 µg | — |
| Folic acid | 0 µg | — |
| Fructose | 32 g | — |
| Galactose | 0 g | — |
| Glucose | 33.7 g | — |
| Glutamic acid | 0.27 g | — |
| Glycine | 0.09 g | — |
| Histidine | 0.03 g | — |
| Isoleucine | 0.05 g | — |
| Lactose | 0 g | — |
| Leucine | 0.08 g | — |
| Lutein + zeaxanthin | 23 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 0.05 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.02 g | — |
| Phenylalanine | 0.05 g | — |
| Proline | 0.11 g | — |
| Serine | 0.06 g | — |
| Sucrose | 0.53 g | — |
| Threonine | 0.04 g | — |
| Tryptophan | 0.01 g | — |
| Tyrosine | 0.02 g | — |
| Valine | 0.07 g | — |
| Vitamin A, IU | 149 iu | — |
| Vitamin K (Dihydrophylloquinone) | 0 µg | — |
| Water | 21.3 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Copper (40.2% DV), Dietary fiber (23.9% DV) and Pantothenic acid (B5) (16.1% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Copper: iron metabolism and nerves
This amount provides 0.36 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceDietary fiber: digestion and fullness
This amount provides 6.7 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePantothenic acid (B5): fatty-acid and energy metabolism
This amount provides 0.81 mg. Pantothenic acid is needed to make coenzyme A, which is central to fatty-acid and energy metabolism. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePotassium: fluid balance and muscles
This amount provides 696 mg. Potassium supports normal cell function, fluid balance, nerve transmission and muscle contraction. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin B6: metabolism and brain development
This amount provides 0.25 mg. Vitamin B6 supports many enzyme reactions involved in metabolism, brain development and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMagnesium: energy, muscles and nerves
This amount provides 54 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Copper
This amount provides 0.36 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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