On this page
- What exactly are dates medjool?
- Medjool vs deglet nour: what changes?
- What is inside a single date?
- Do dates spike blood sugar a lot?
- How should you buy and store medjool dates?
- Best dates medjool to buy online
- How many dates medjool can you eat in a day?
- Easy ways to eat medjool
- When should you skip Medjool dates?
Dates medjool are a large, soft date variety from Morocco, sold as a whole fruit snack with roughly 66 calories per date. We compared dates medjool against USDA nutrient data so you can buy, store, and portion them without guesswork.
Around 25% of dates traded worldwide are medjool, and its caramel-honey flavor explains why. Below we cover what separates the fruit from deglet nour, what the label numbers really mean, and how to keep it soft for months. Every figure cites USDA FoodData Central or a peer-reviewed journal, and you can compare more picks in our healthy food archives.
What exactly are dates medjool?
Dates medjool come from the Tafilalt oasis region of Morocco, where this cultivar is still grown today. It is a landrace fruit, shaped over centuries for large, soft flesh with a mildly rich flavor, and fans call it the king of dates. According to Wikipedia’s overview of the variety, the fruit makes up about 25% of worldwide date exports.
Outside Morocco, the cultivar grows in the United States, Israel, Palestine, Iran, Saudi Arabia, South Africa, and Jordan. Among more than three thousand date cultivars, only two carry the double sugar sucrose: deglet nour and medjool. Every other variety stores single sugars, glucose and fructose. That sucrose profile is a big reason dates medjool taste honey-like while many other dates taste plainly sweet.
Medjool vs deglet nour: what changes?
Shoppers meet two names at the store: dates medjool and deglet nour. Deglet nour is smaller, firmer, and semi-dry with a mild, nutty taste. Medjool runs large, stays soft, and tastes like caramel with honey. Both carry sucrose, yet their texture serves different kitchens.
| Date type | Feel | Taste | Calories per 100 g | Fiber | Sugars |
|---|---|---|---|---|---|
| Dates medjool | soft and plump | caramel-honey | 277 | 6.7 g | 66.5 g |
| Deglet nour | firm and semi-dry | nutty and mild | 282 | 8.0 g | 63.4 g |
The numbers come from the USDA FoodData Central entry for dates medjool and its separate listing for deglet nour. Eat medjool straight from the bag as a dessert. Reach for deglet nour when you want dates that chop cleanly for baking or grain salads.
What is inside a single date?
One pitted date medjool weighs about 24 grams and carries roughly 66 calories, 18 grams of carbohydrate, 1.6 grams of fiber, and 16 grams of sugar. The same single date adds about 167 milligrams of potassium with almost no fat or sodium.
Medjool is essentially a compact sweet fruit: water and sugars make up most of its weight. That is why two or three dates feel like dessert, not like an apple. Keep that mental picture when you pour a handful into a bowl.
Do dates spike blood sugar a lot?
Glycemic index, or GI, measures how fast a set amount of carbohydrate lifts blood sugar. A 2003 study in the European Journal of Clinical Nutrition measured the GI of Khalas dates, a soft variety in the same family, at about 47 for fresh dates, 45 after traditional storage, and 36 for commercial dates. Values at or below 55 count as low GI.
Honest limits matter here. That study tested Khalas, not dates medjool, and GI always fixes the carbohydrate amount, so a large medjool date still delivers real carbohydrates. People managing diabetes can enjoy the fruit in controlled portions and should agree on targets with their care team. No fruit is a medicine.
How should you buy and store medjool dates?
Buy plump dates medjool that feel soft and shine slightly. Dry, dimpled skins usually mean older stock. A white powdery film is often sugar crystals, not mold.
Store them airtight. Sealed and cool, dates medjool stay soft for a few weeks at room temperature, months in the fridge, and about a year in the freezer. Let frozen dates thaw on the counter. If the box smells sour or shows fuzzy patches, throw it out.
Best dates medjool to buy online
Five boxes of dates medjool earn a place here. Each was checked against its live Amazon rating and review count, and the sizes and certifications come from the listings themselves. Star counts are the signal worth trusting; prices move too often to quote.
Five boxes checked against their live Amazon ratings. Star counts are the stable signal; prices move too often to quote.
Natural Delights Fresh Medjool Dates in the one-pound box scores highest of the five at 4.7 stars across about 2,100 ratings. Bard Valley fruit, Non-GMO Project Verified, sold whole. The small box suits anyone testing dates medjool before committing to a bulk order.
Terrasoul Superfoods Organic Medjool Dates in the two-pound bag carries about 14,800 ratings at 4.3 stars, the largest review count on this list. USDA Organic, Earth Kosher, Extra Fancy grade, grown in California. A big count like that usually means the box has been ordered and reopened for years, not months.
Yupik Organic Medjool Dates at 2.2 pounds holds 4.5 stars across roughly 1,255 ratings and ships organic with the pits left in. The pit keeps the flesh moister for longer, which matters in a bag that large. Kosher and sulphite-free.
Joolies Organic Whole Medjool Dates in the 4.4-pound box arrives in recycled paperboard rather than plastic, at 4.6 stars from about 287 ratings. Coachella Valley fruit, USDA Organic, Kosher, and Halal. The smaller count tracks a more specialized brand, not a quality gap.
Natural Delights Organic Pitted Medjool Dates, 12 ounces, sits at 4.4 stars across about 1,405 ratings. Pit-free fruit works better for oatmeal, smoothies, and date paste, since there is no stone to fish out of the blender.
Any of these freeze well. Split a two-date serving into a bag before the first freezer night and the box lasts through the month.
How many dates medjool can you eat in a day?
Think of dates medjool as nature’s candy, not a free pass. Two pitted dates equal about 137 calories and 30 grams of sugar, so two to four dates make a reasonable dessert for most healthy adults. There is no official daily allowance for dates.
People who count carbohydrates should weigh dates medjool like any new food. Two dates also pack about 280 milligrams of potassium, which matters on kidney or potassium-restricted diets. When in doubt, ask a clinician before making dates a daily habit.
Easy ways to eat medjool
Start simple: eat dates medjool alone, or stuff two with peanut or almond butter for a satisfying desk snack. Chopped medjool bring caramel sweetness to morning oats and smoothies without added table sugar.
Dates medjool also work as a clean pantry sweetener. Chop one into warm water or fresh tea, and the drink turns naturally sweet. The best tea for sore throat guide shows which brews pair well with a natural sweetener like this.
Three melt-proof habits for a fresh box:
- Stuff two with almond butter and keep them in the fridge for the week.
- Dice medjool into weekend oats before cooking.
- Blend one into a smoothie instead of honey or syrup.
When should you skip Medjool dates?
Dates are food, yet a few people should stay cautious. Very large portions raise sugar fast for anyone with diabetes, and the potassium load matters when kidneys are weak. Medjool also ranks high in oxalates, which some people with calcium-oxalate kidney stones choose to limit.
Aside from those cases, allergies to dates are rare, and whole fruit fits a balanced diet for most people. The exceptions live in portion size, not in the fruit itself. Keep the healthy food archives handy for more honest picks like this one.
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Frequently asked questions
How many medjool dates can you eat a day?
Two to four dates work as a dessert-size portion for most healthy adults. Two pitted dates contain about 137 calories and 30 grams of sugar, so treat them like nature's candy rather than a free snack.
Are medjool dates good for you?
Dates are a whole fruit with fiber, potassium, and no added sugar, which earns them a place in a balanced diet. They are still dense in sugar and calories, so portion size decides whether they help or add up fast.
Do medjool dates have more sugar than regular dates?
By USDA data, dates medjool hold about 66.5 grams of sugar per 100 grams versus 63.4 grams for deglet nour. That is close: both are among the sweetest whole fruits you can buy, and the real difference between the two is texture, not sugar.
How long do medjool dates last in the fridge?
Sealed airtight, medjool dates keep for months in the refrigerator and about a year in the freezer. At room temperature they stay soft for a few weeks. White powdery spots are usually sugar crystals, while a sour smell or fuzzy mold means toss them.
Do medjool dates spike blood sugar?
A 2003 study in the European Journal of Clinical Nutrition measured the glycemic index of Khalas dates, a related soft variety, at roughly 36 to 47, which sits in the low to medium GI range. That study tested Khalas, not medjool, and large portions still add real carbohydrates, so anyone managing diabetes should size portions with their care team.
