Dates, medjool

Per 100g · Fruits and Fruit Juices · USDA SR Legacy

277

Calories

1.81g

Protein

75.0g

Carbs

0.150g

Fat

Macro Distribution (kcal)

Protein 2%
Carbs 97%
Fat 0%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 277 kcal —
Macronutrients
Water 21.3 g —
Protein 1.81 g
4% (Low)
Total lipid (fat) 0.150 g
0% (Low)
Carbohydrate, by difference 75.0 g
27% (High)
Fiber, total dietary 6.70 g
24% (High)
Fats & Fatty Acids
Fatty acids, total trans 0 g —
Vitamins
Vitamin C, total ascorbic acid 0 mg
0% (Low)
Thiamin (Vitamin B1) 0.050 mg
4% (Low)
Riboflavin (Vitamin B2) 0.060 mg
5% (Low)
Niacin (Vitamin B3) 1.61 mg
10% (Moderate)
Pantothenic acid (Vitamin B5) 0.805 mg
16% (Moderate)
Vitamin B-6 — Pyridoxine 0.249 mg
15% (Moderate)
Biotin (Vitamin B7) 15.0 ug
4% (Low)
Folate, total (Vitamin B9) 0 ug —
Choline, total 9.90 mg
2% (Low)
Vitamin A, RAE 7.00 ug
1% (Low)
Carotene, beta 89.0 ug —
Carotene, alpha 0 ug —
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 64.0 mg
5% (Low)
Iron, Fe 0.900 mg
5% (Low)
Magnesium, Mg 54.0 mg
13% (Moderate)
Phosphorus, P 62.0 mg
5% (Low)
Potassium, K 696.0 mg
15% (Moderate)
Sodium, Na 1.00 mg
0% (Low)
Zinc, Zn 0.440 mg
4% (Low)
Copper, Cu 0.362 mg
40% (High)
Manganese, Mn 0.296 mg
13% (Moderate)
Other
Energy 1160.0 kj —
Ash 1.74 g —
Total Sugars 66.5 g —
Sucrose 0.530 g —
Glucose 33.7 g —
Fructose 32.0 g —
Lactose 0 g —
Maltose 0.300 g —
Galactose 0 g —
Folic acid (Vitamin B9 — synthetic) 15.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 15.0 ug —
Betaine 0.400 mg —
Betaine 0.400 mg —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 149.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 23.0 ug —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 2.70 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
Tryptophan (EAA) 0.007 g —
Threonine (EAA) 0.042 g —
Isoleucine (EAA, BCAA) 0.045 g —
Leucine (EAA, BCAA) 0.082 g —
Lysine (EAA) 0.054 g —
Methionine (EAA) 0.017 g —
Cystine (conditionally essential) 0.046 g —
Phenylalanine (EAA) 0.048 g —
Tyrosine (conditionally essential) 0.016 g —
Valine (EAA, BCAA) 0.066 g —
Arginine (conditionally essential) 0.060 g —
Histidine (EAA) 0.029 g —
Alanine 0.078 g —
Aspartic acid 0.220 g —
Glutamic acid 0.265 g —
Glycine (conditionally essential) 0.090 g —
Proline (conditionally essential) 0.111 g —
Serine 0.062 g —
Choline
Choline from glycerophoshocholine 0 mg —
Choline from phosphatidylcholine 0.800 mg —
Choline from phosphocholine 0 mg —
Choline from sphingomyelin 0.200 mg —
Free Choline 8.90 mg —
Total Choline 9.90 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Dates, medjool is low in these nutrients — a supplement can help fill the gap.

Vitamin A (1% DV) Zinc (4% DV) B-Complex (10% DV) Folate (4% DV)

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