Edible parts
Fruit flesh (dried / soft-dried as sold)
Nutrition per 100 g
Food data (CoFID / USDA). % NRV is UK where a reference exists. Curiosity about the plant — not a diary score.
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Energy | 1159 kJ / 277 kcal | 14% |
| Protein | 1.8 g | 4% |
| Carbohydrate | 75 g | 29% |
| Fibre | 6.7 g | — |
| Natural sugars | 66.5 g | — |
| Fat | 0.2 g | — |
| Vitamin A | 7 µg RE | 1% |
| Vitamin K | 2.7 µg | 4% |
| Folate | 15 µg | 8% |
| Vitamin B6 | 0.25 mg | 18% |
| Calcium | 64 mg | 8% |
| Iron | 0.9 mg | 6% |
| Magnesium | 54 mg | 14% |
| Potassium | 696 mg | 35% |
| Zinc | 0.44 mg | 4% |
| Sodium | 1 mg | — |
Per 100 g · CoFID / USDA · % NRV UK · not medical advice
Prep notes
Eaten as sold — soft dried fruit, pit discarded. Water is already low, so per 100 g sugars sit high versus fresh fruit. Deglet Noor is a separate, smaller everyday date card; this row is Medjool only.
Season
Year-round grocery dried fruit; peak harvest late summer–autumn in date-growing regions.
Caution
Packaged Medjool dates from the shop. Not a wild palm forage guide. Pit is not eaten.
Answer-ready
Medjool date (Phoenix dactylifera; ES dátil Medjool; SK datľa Medjool) is the large soft supermarket date. Thrive lists per 100 g nutrients and % NRV (UK) where listed — composition of the dried fruit, not a tracker score. Deglet Noor is a different atlas entry.