How it's used
Used pitted and chopped in salads, nut bowls, and as a natural sweetener.
Fruits
Medjool dates
Large, soft, very sweet dried dates.
- Usual recipe measure
- Usually measured in g
- Recipes using this ingredient
- 6 recipes shown
Your kitchen
Do you usually keep this?
EatMacroPlant remembers the habit, not an exact stock count. Mark it running low when it should return to the next shopping list.
In the kitchen
Substitutes
Pairs well with
Their fibre slows sugar absorption relative to refined sugar, and they retain meaningful potassium.
Try it in the kitchen
Recipes that use Medjool dates
MealEast Asian
Steamed Adzuki-Sesame Buns
Three pillowy wholemeal steamed buns with a dark adzuki, date, black-sesame and orange centre.
Open recipeMealAfrican
Peanut Orange Millet Bars
Soft pressed millet breakfast bars with peanut, orange, dates, wheat germ, flax, pumpkin seeds and roasted peanut crunch.
Open recipeMealAmerican
Buffalo Blaze Salad
Buffalo-glazed roasted cauliflower and chickpeas over green lentils, quinoa and wilted kale, with sweet dates, toasted walnuts and a cool cashew ranch dressing.
Open recipeMealPersian
Orchard Spice Bowl
A warm Persian-spiced nut and seed mixture with dates and mulberries, served over a cool silken-tofu and soy-yogurt cream.
Open recipeMealMiddle Eastern
Apple Halva Crumble
Warm cardamom apple and dates under a tahini, sesame and oat crumble, served against cold lemony tofu-yogurt cream.
Open recipeMealGlobal
Crunchy Chickpea Trail Cup
A portable sweet-savoury trail cup of crisp spiced chickpeas, toasted seeds and chewy fruit, with juicy orange packed separately.
Open recipeNutrition notebook
What 100 g contributes
Nutrition summary
At a glance
Higher inFibre
Calories
282kcal
3% cal
Protein
1.8g
97% cal
Carbs
68.3g
0% cal
Fat
0.1g
Small numbers, big impact
Everyday essentials
Fibre6.70g
Vitamin B120.00ฮผg
Vitamin D0.00ฮผg
Iodine0.00ฮผg
Iron0.90mg
Zinc0.44mg
Calcium64.00mg
Nutrition values are estimates and can vary with variety, brand, cooking method and water content.