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Medjool dates — often called "the king of dates" — have been cultivated for over 6,000 years. Modern nutrition science has confirmed what traditional medicine long understood: they're one of the most nutrient-dense whole foods available.
The Deglet Noor (most common supermarket date) is smaller, drier, and less sweet. Medjool dates are larger (20–25g per fruit), with a moist, fudgy texture and complex sweetness: caramel, vanilla, subtle earthiness. They're technically fresh fruit, not dried — shelf-stable at room temperature for weeks, longer refrigerated.
| Nutrient | Per 100g | % Daily intake |
|---|---|---|
| Calories | 277 kcal | — |
| Carbohydrates | 75g | — |
| Natural sugars | 66g | — |
| Fibre | 7g | 25% |
| Potassium | 696mg | 15% |
| Magnesium | 54mg | 13% |
| Copper | 0.36mg | 40% |
| Vitamin B6 | 0.25mg | 15% |
Fructose and glucose provide rapid energy; 7g of fibre per 100g slows absorption and prevents blood glucose spikes. One date (~66 kcal) is enough for a meaningful energy boost. Used by endurance athletes as field rations for centuries.
7g of fibre per 100g — more than 3x an apple. A 2015 British Journal of Nutrition study found daily date consumption significantly improved bowel frequency and stool consistency.
696mg potassium per 100g (more than a banana) supports healthy blood pressure. Magnesium further supports vascular health and is associated with lower hypertension risk.
Flavonoids, carotenoids, and phenolic acid. A 2019 review identified multiple bioactive compounds in dates that reduce markers of systemic inflammation — a root cause of cardiovascular disease, type 2 diabetes, and several cancers.
Magnesium, copper, and manganese all support bone formation. A practical mineral source for plant-based eaters reducing dairy.
2–4 dates daily is the research-supported recommendation. Beyond 4–5, natural sugar adds up (~16g per date). Unlike added sugar, date sugar comes packaged with fibre, minerals, and antioxidants — a very different metabolic effect.
Stuffed with nut butter: Remove stone, fill with almond or cashew butter, top with chocolate. One of the best 2-ingredient snacks. In smoothies: Two pitted dates replaces honey entirely and adds fibre. On a cheese board: With Roasted Salted Cashews and creamy blue cheese — the sweetness bridges salt and sharpness beautifully. Pre-exercise: Two dates 20–30 minutes before a workout provide fast-release carbs without GI issues. In baking: Blend with warm water as a natural sweetener for brownies or energy balls.
Shop our Medjool Dates — sourced from premium-grade regions, packed fresh. Pair with our full dried fruit range for the ultimate natural snack collection.
