The sweet truth: How many calories are in a Medjool date?

We all have those times when we're craving something sweet and nothing else will do. Perhaps it's a slice of banana bread with your morning coffee or ice cream on the couch for movie night. Either way, there's absolutely nothing wrong with indulging your sweet tooth now and again.

That said, as anyone who has ever tried to lose weight can attest, consuming sugary foods too often can quickly derail your efforts. Sugary foods tend to be highly processed and calorie-dense, without offering much nutritional value, usually referred to as empty calories.

If you're looking for a naturally sweet snack that you can easily fit into a weight loss diet, one option you may have come across is Medjool dates. Usually found in the fresh food section of the supermarket, this dried fruit delivers a burst of natural sweetness. But, are they actually good for you? And, how many calories are in a Medjool date, exactly?

Read on for everything you need to know before you commit to a date (read: stock up at the grocery store).

What are Medjool dates?

Considered the world's oldest cultivated fruit, Medjool dates have been grown and harvested from date palm trees for over 6000 years.

They originated in the Tafilalt region of Morocco, but are now grown commercially everywhere from the US to the Middle East and yes, even here in Australia (specifically, Central Australia). As a tropical stone fruit, they have a single pit surrounded by soft flesh.

Medjool dates are one of hundreds of different types of dates. They are particularly popular for their buttery, melt-in-your-mouth texture (whereas many others are quite dry and prune-like). Interestingly, Medjool dates are often called 'the king of dates' or 'the fruit of kings' because they were once reserved for Moroccan royalty.

Thanks to their indulgent taste (which many say is reminiscent of caramel, vanilla or toffee) and soft-yet-chewy texture, pitted Medjool dates remain one of the most popular types of dates, as well as the most expensive.

What are the health benefits of Medjool dates?

Despite being small, Medjool dates pack a serious punch in the nutrition stakes. As well as being high in fibre, they're a concentrated source of many key minerals including iron, potassium, B vitamins, copper, and magnesium [1]. They also contain more calcium than other types of dates, coming in at around 15 mg each [2].

Here are some of the potential health benefits of Medjool dates:

They can support gut health

Just 2 Medjool dates contain over 3 grams of fibre, which is over 10% of the recommended daily intake [3]. This yields plenty of benefits, including keeping you satiated for longer and reducing bloating.

Consuming Medjool dates can also help to keep you 'regular.' In one study, participants who consumed 7 dates per day for 21 days experienced improvements in stool frequency and had a significant increase in bowel movements compared to those who didn't [4]. That said, you don't necessarily need to eat that many to see the benefits.

They have anti-inflammatory properties

Medjool dates are rich in flavonoids, carotenoids, and phenolic acids — more so than any other dried fruits like figs or prunes.

These antioxidants can help to dial down the inflammation in cells, which has been found to have a therapeutic effect on several chronic diseases and health conditions. This includes colorectal cancer, heart disease and more [5].

They can help regulate blood sugar

Medjool dates are often used as a fast-breaker after Ramadan, the holy month of fasting in the Muslim calendar. This is because they provide a good source of energy, without spiking blood sugar.

Despite their natural sweetness, dates have a low glycaemic index and are rich in fibre, which helps slow the release of sugar into the bloodstream [6]. This can support more stable blood sugar levels, reducing spikes and crashes that often lead to cravings and overeating.

They're a great pick-me-up

If you're looking for the perfect snack to reach for when the 3pm desk slump hits, it's hard to go past Medjool dates.

Rich in natural sugars like glucose and fructose, they provide a quick yet stable energy boost without the crash that often follows processed snacks.

How many calories are in one Medjool date?

So, how many calories are in a date — Medjool, or otherwise?

While Medjool dates are delicious and have plenty of health benefits, you might be surprised to learn how high they are in calories.

A single, medium-sized Medjool date contains around 66 calories on average [7]. For reference, that's about the same as a boiled egg or 2 pieces of milk chocolate. It also has a similar calorie content per gram as other dried fruits, such as raisins and figs.

Are Medjool dates healthier than sugar?

Medjool dates can actually make a great alternative to refined sugars, thanks to their low GI content, which means they're less likely to spike your blood sugar.

For this reason, they're a popular addition to healthy baking, as well as adding to smoothies and museli for a hint of extra sweetness.

Are Medjool dates good for weight loss?

If you stick to just a couple in a sitting, Medjool dates can certainly have their place in a weight-loss diet. Due to the high fibre content, they can be quite satiating — especially if you pair them with a good fat like peanut butter (a popular combo, especially pre-workout).

Dates can also help control your blood sugar, which can be especially useful for those with insulin resistance. But, as Medjool dates contain a notable amount of calories and natural sugars, you'll want to eat them in moderation.

Regulate your blood sugar and lose weight reliably

Your blood sugar levels can play a very real role in your ability to lose weight. However, regularly eating Medjool dates is unlikely to make a meaningful difference in the grand scheme of things. After all, no one food can make you lose or gain weight.

To achieve sustainable weight loss, you might like to consider trying a more personalised approach. This is where a dedicated weight loss plan, like Juniper’s Weight Reset Program, comes in.

Get treatment that targets weight gain on a biological level, plus a dietitian-led program that supports long-term weight maintenance.

Health coaching is used to assist you with lifestyle changes including sticking with a routine and a support system of other women on the journey with you, so you feel less alone, while one-on-one health tracking gives you a personalised experience.

Regular check-ins with your health team are used to track your physical, mental and biometric health, where adjustments can be made to suit your individual needs. If you want to be supported through every step of your weight loss journey, this is how to do it.

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