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Quick Summary
Quick Answer
| Question | Answer |
|---|---|
| Calories in 1 Medjool date | About 66 kcal (one date weighs about 24g) |
| Calories per 100g | 277 kcal |
| Sugar in 1 date | About 16g (natural fruit sugar) |
| Fibre in 1 date | About 1.6g |
| How many a day | 1-2 for most adults, 2-3 if you are active |
| Best time | Morning or before exercise |
| Price at Chau Foods | ā¹429 for 250g, ā¹849 for 500g, ā¹1,679 for 1 kg |
What Are Medjool Dates?
Featured Product
Medjool Dates
Large, soft, caramel-sweet Medjool khajoor - the king of dates. Great for snacking, stuffing and shakes.
ā FSSAI certified Ā· Free delivery ā¹399+
Medjool is a large, soft date variety grown mainly in Jordan, Palestine, Israel, the USA and Morocco. It is called the "king of dates" because of its size and taste: one Medjool weighs about 20-25g, two to three times a regular date, with thin, loosely wrinkled skin and a rich caramel or toffee flavour.
In India, Medjool is the premium date. It costs more than Kimia or Kalmi because it is imported, graded by size, and much bigger per piece.
Medjool Dates Nutrition
USDA values for raw Medjool dates:
| Nutrient | Per 100g | Per date (about 24g) |
|---|---|---|
| Energy | 277 kcal | about 66 kcal |
| Carbohydrates | 75g | 18g |
| Natural sugars | 66.5g | 16g |
| Dietary fibre | 6.7g | 1.6g |
| Protein | 1.8g | 0.4g |
| Fat | 0.2g | almost none |
| Potassium | 696mg | 167mg |
| Magnesium | 54mg | 13mg |
| Calcium | 64mg | 15mg |
| Iron | 0.9mg | 0.2mg |
Medjool Dates Benefits
### Natural, quick energy
About 18g of carbohydrate per date, mostly natural sugars, so one or two Medjool dates work well before a workout, a long day or a long drive.
### Fibre for digestion
7g fibre per 100g helps regular bowel movements. Two Medjool dates give about 3g fibre.
### Potassium
At 696mg per 100g, Medjool is one of the richer fruit sources of potassium, which the body uses for muscle and nerve function and fluid balance.
### A better sweetener
Blend Medjool into shakes, laddoos and desserts in place of refined sugar. You still get sugar, but with fibre and minerals alongside it.
What Medjool dates are not: a weight-loss food, an iron supplement or a cure for anything. They are a nutritious, sweet whole fruit. Eat them as one.
How Many Medjool Dates a Day?
Featured Product
Ajwa Dates (Saudi Ajwa Khajoor)
Soft, dark Saudi Ajwa khajoor with a mild, fruity sweetness. Ideal for daily eating, Ramadan and gifting.
ā FSSAI certified Ā· Free delivery ā¹399+
- Most adults: 1-2 Medjool dates a day.
- Active people, gym-goers, growing teens: 2-3 a day.
- Weight loss or diabetes: 1 date, eaten with nuts or curd, not on an empty stomach (see below).
Two Medjool dates equal roughly four to five Kimia dates by weight, so do not count them the same way.
Are Medjool Dates Good for Diabetes?
Dates have a low to medium glycemic index. A 2011 study in Nutrition Journal measured five date varieties and found GI values of about 36-50 in both healthy and diabetic volunteers. That is lower than many people expect, because of the fibre.
But each Medjool date still carries about 16g of sugar. If you have diabetes:
- Keep to 1 Medjool date at a time, and count it in your carbohydrate for that meal.
- Eat it with a few almonds, walnuts or curd to slow the sugar rise.
- Check your own sugar response, and talk to your doctor before making dates a daily habit.
See our full guide on dates for diabetes and weight.
Medjool vs Ajwa vs Kimia
| Medjool | Ajwa | Kimia (Mazafati) | |
|---|---|---|---|
| Size | Very large (20-25g) | Small-medium (about 7-9g) | Medium (about 8-10g) |
| Taste | Caramel, very sweet | Mild, fruity, less sweet | Syrupy, juicy, sweet |
| Texture | Soft, meaty | Soft, slightly dry | Very soft, moist |
| Best for | Snacking, stuffing, shakes | Daily eating, Ramadan, gifting | Everyday family dates, milk, kheer |
| Chau Foods price | ā¹429 / 250g | ā¹399 / 250g | ā¹169 / 250g |
For a deeper comparison see types of dates, or read our Kimia dates guide and Ajwa dates benefits.
How to Eat Medjool Dates
- 1Pit them: press the date open with your thumb and pull out the seed.
- 2Stuffed dates: fill with an almond, a walnut half or a little peanut butter. This is the easiest party snack there is.
- 3Date shake: blend 2 Medjool dates with a glass of cold milk and a pinch of cardamom. No sugar needed.
- 4Breakfast: chop into oats, curd or muesli.
- 5Sweets: use date paste in laddoos, energy balls and brownies in place of sugar.
How to Pick Good Medjool Dates
- Plump and soft, slightly sticky, with thin skin that wrinkles loosely.
- No white crystals on the skin (that is sugar coming out, a sign of old stock).
- Size grade: jumbo costs 30-40% more than medium for the same taste. For shakes and baking, medium is better value.
- Storage: keep the open pack in an airtight box in the fridge. Medjool stays soft for weeks.
Medjool Dates Price in India
Medjool sells online in India for about ā¹1,300-2,500 per kg depending on size and pack. Chau Foods Medjool dates are ā¹429 for 250g, ā¹849 for 500g and ā¹1,679 for 1 kg. See today's market comparison on our Medjool dates price page, or buy Medjool dates online.
Frequently Asked Questions
How many calories are in one Medjool date?+
How many Medjool dates should I eat a day?+
Are Medjool dates good for diabetics?+
Is Medjool better than Ajwa?+
Should Medjool dates be refrigerated?+
Shop: Medjool dates (ā¹429 for 250g) | Kimia dates (ā¹169 for 250g) | Ajwa dates (ā¹399 for 250g). Free delivery on orders of ā¹399 or more.
Editorial Note
How we publish Chau Foods blog guides
This article is published by the Chau Foods editorial team for general food education, ingredient guidance, and shopping support. It is not a substitute for medical advice, diagnosis, or treatment.
Reader Checklist
- Published on 27 October 2026
- Last reviewed and updated on 27 October 2026 by the Chau Foods editorial team.
- Use this guide for food education and buying decisions, not medical treatment.
- If you have allergies or a clinical diet plan, check with a qualified professional first.
About the Author
Chau Foods Editorial Team
This guide is written and fact-checked by the Chau Foods editorial team - a small group of FSSAI-certified food specialists based in Rohini, Delhi. Led by founder Mohit, the team combines direct farm-sourcing experience (California almonds, Bihar makhana from Darbhanga & Madhubani, Kashmir walnuts, Kerala spices) with hands-on quality control at the Chau Foods packing facility. We publish only what we would feed our own families, cite Indian nutrition data where relevant, and refresh every article when sourcing, pricing, or health guidelines change.
- Credentials
- FSSAI Lic. 13321008000704
- Based in
- Rohini, Delhi Ā· since 2020
- Rating
- 4.9/5 Ā· 27+ Google reviews
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