Edible parts
Fruit flesh (dried / soft-dried as sold)
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1159 kJ / 277 kcal | 14% |
| Protein | 1.8 g | 4% |
| Carbohydrate | 75 g | 29% |
| Natural sugars | 66.5 g | 74% |
| Fat | 0.2 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 6.7 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 7 µg RAE | 1% |
| Vitamin K | 2.7 µg | 4% |
| Folate | 15 µg | 8% |
| Thiamin (B1) | 0.05 mg | 5% |
| Riboflavin (B2) | 0.06 mg | 4% |
| Niacin (B3) | 1.61 mg | 10% |
| Pantothenic acid (B5) | 0.81 mg | 13% |
| Vitamin B6 | 0.25 mg | 18% |
| Choline | 9.9 mg | — |
| Calcium | 64 mg | 8% |
| Iron | 0.9 mg | 6% |
| Magnesium | 54 mg | 14% |
| Potassium | 696 mg | 35% |
| Zinc | 0.44 mg | 4% |
| Copper | 0.36 mg | 36% |
| Manganese | 0.3 mg | 15% |
| Phosphorus | 62 mg | 9% |
| Sodium | 1 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Dates, medjool (USDA FDC SR Legacy 168191). Nutrients the row does not report are left blank.
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
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.