The Nutritional Value Of Medjool Dates

The medjool date, a fruit native to the Middle East, has been enjoyed by humans for over 5,000 years. Medjool dates can be enjoyed fresh or dried and are a rich source of carbohydrates, fiber and potassium. Fresh medjool dates are prized for their sweet, creamy flesh and nutty flavor. According to the USDA National Nutrient Database, which shows a full nutrient profile, 100 g of medjool dates has 277 calories.

Carbohydrates

Carbohydrates are the main source of energy for your body. The U.S. Department of Agriculture reports that 100 g of medjool dates provides 74.97 g of total carbohydrates, 33.68 g of glucose and 31.95 g of fructose. The Institute of Medicine recommends 40 to 60 percent of your daily calories come from carbohydrates.

Magnesium

Medjool dates are a good source of dietary magnesium. Magnesium functions as a coenzyme for several hundred biochemical reactions in the body and helps maintain a steady heart rhythm. The USDA that 100 g of medjool dates provides 54 mg of magnesium. Men need 420 mg of magnesium daily and women need 320 mg, as recommended by the Institute of Medicine.

Fiber

Medjool dates are a high-fiber food. Dietary fiber is important for gastrointestinal and heart health. According to the USDA, there are 6.7 g of fiber per 100 g of medjool dates. The Institute of Medicine recommends 25 g of fiber daily for women and 38 g daily for men.

Potassium

Your body requires potassium to maintain fluid balance inside and outside of cells and for blood pressure control. The USDA notes that 100 g of medjool dates provides 696 mg of potassium. The amount of daily potassium recommended by the Institute of Medicine is 4,700 mg. Adequate potassium intake also decreases the recurrence of kidney stones.

Niacin

Niacin is a water-soluble B vitamin essential for the function of enzymes used for cellular respiration. According to the USDA, 100 g of medjool dates provides 1.61 mg of niacin. The Institute of Medicine has set the recommended daily amount of niacin at 16 mg for men and 14 mg for women.