Dates (Medjool)

Dried · Dried

25/100D tier

Calories277

Protein1.8g

Fiber6.7g

Sodium1mg

Sugar—g

Graded D — 25 out of 100, #40 of 40 fruits. Clean label carries the score (80/100); low energy density drags it down (0/100).

The short version: Potassium and fiber wrapped in a sugar bomb — portion discipline required.

The catch: 277 calories and 63g sugar per 100g — this is candy that grows on trees.

Nutrition facts

Nutrition Facts

per 100g

Calories277

% Daily Value*

Total Fat 0.2g0%

Saturated Fat 0g

Cholesterol 0mg

Sodium 1mg0%

Dietary Fiber 6.7g24%

Protein 1.8g4%

Potassium 696mg15%

Magnesium 54mg13%

Vitamin B6 0.2mg12%

* % Daily Values use FDA label references (2,000-calorie diet). Micronutrient %DV uses the same reference values as our scoring. Values: USDA SR Legacy or the manufacturer/chain’s published label.

Why it scored 25

Clean label ×2080

Fiber ×2520

Micronutrients ×4010

Low energy density ×150

Each factor is scored 0–100, then combined with the weights shown. Read the full methodology.

Where it ranks

#40 of 40 in Fruits. Why per-100-calorie scoring changes everything →

Questions people ask

Is Dates (Medjool) healthy?

It grades D — 25 out of 100, #40 of 40 fruits in our system. Potassium and fiber wrapped in a sugar bomb — portion discipline required.

How many calories are in Dates (Medjool)?

277 calories per 100g. For context, that is scored per 100 calories here, which is why energy-dense foods can grade lower than you’d expect.

How is the nutrition score for Dates (Medjool) calculated?

Each factor (protein, fiber, micronutrients, and others depending on the category) is scored 0–100 against a fixed benchmark, then combined with published weights. See the score breakdown above or read the full methodology.

A note before you eat your screen: grades are computed from published nutrition data with a transparent formula. They are a starting point for thinking about food, not medical advice. Talk to your doctor or a registered dietitian about your diet.