Medjool Dates (Raw Dried)
Fresh Fruits & Berries · 10 specs
Direct Answer
Per 100g pitted Medjool dates, they deliver 277 kcal, 75.0g carbohydrates (6.7g dietary fiber / 66.5g sugars / 68.3g net carbs), 1.81g protein, 0.15g fat, 696mg potassium (15% DV), and 54mg magnesium with a low-to-medium Glycemic Index of 42.
Source: USDA FoodData Central (NDB# 09421) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 277 kcal (1,159 kJ) kcal |
| Carbohydrates | 75.0 g (Net Carbs: 68.3 g) g |
| Dietary Fiber | 6.7 g g |
| Total Sugars | 66.5 g (31.9g glucose, 31.6g fructose, 0.5g sucrose) g |
| Protein | 1.81 g g |
| Total Fat | 0.15 g g |
| Potassium | 696 mg (15% DV / Potassium super-food) mg |
| Magnesium | 54 mg (13% DV) mg |
| Glycemic Index (GI) | 42 (Low to Medium GI despite intense natural sweetness) |
| Water Content | 21.3 % % |
Why Dates Have a Low GI Despite 66% Sugar
Because Medjool date sugars exist in an equal 1:1 glucose-to-fructose ratio embedded within a dense matrix of 6.7g soluble and insoluble fiber and polyphenols, gastric emptying is slowed, preventing rapid blood glucose surges.
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