Are Medjool Dates Healthy?

Written by Alicia Racelis, PhD, WebMD Editorial Contributor
Medically Reviewed by Kathleen M. Zelman, RD, LD, MPH on September 14, 2025
8 min read

Native to Morocco, Medjool dates are one of the thousands of types of fruit grown from the date palm. Known as "the fruit of kings," these chewy dates taste sweet, like caramel. Originally eaten by royalty, Medjool dates were thought to ward off fatigue.

The date palm, Phoenix dactylifera, is native to the Persian Gulf. But more than 2,000 different types of dates are now grown in warm climates all over the world. The two most common dates grown in the U.S., mainly in Southern California, are:

  • Deglet Noor
  • Medjool

The date palm trees can grow up to 75 feet tall and produce fruit for up to 50 years. The oval fruit gets about 1-2 inches long and has a seed in the middle. 

Adding a few Medjool dates to your diet may not affect your blood sugar much because they have a low glycemic index. This makes dates great to snack on and a good substitute for sugar in the kitchen. 

Research shows these ancient energy-boosting dates contain high amounts of vitamins and nutrients, which adds to its health benefits. Find out about the health benefits of dates, the difference between Medjool and Deglet Noor, and how dates are used.

One pitted Medjool date contains:

  • Calories: 66.5
  • Protein: 0.4 grams
  • Fat: 0.15 grams
  • Carbohydrates: 18 grams
  • Fiber: 1.6 grams
  • Sugar: 16 grams

Medjool dates are a good source of:

  • Copper
  • Magnesium
  • Manganese
  • Potassium
  • Vitamin B6

Medjool dates are also high in fiber, with about 7 grams in a serving --- about four dates. The fruits are also a great source of phytonutrients, which are plant compounds that may:

  • Activate your immune system
  • Lower inflammation
  • Keep DNA damage from happening
  • Help balance hormones

Dates may benefit your health by helping your:

  • Digestion
  • Metabolism
  • Heart
  • Nervous system
  • Skin health

Medjool dates are a good source of energy, mainly from sugar. So they're a great way to sweeten up your diet while adding vitamins and minerals. 

Most sweet snacks are "empty calories" and loaded with sugar and fat. Not many sweets can also give you healthy nutrients like dates.

Healthier gut

Medjool dates are full of fiber that your stomach doesn't digest, called insoluble fiber. And as the date dries out, the water loss means more fiber! 

This type of fiber is a healthy way to:

  • Keep your bowels moving to avoid constipation
  • Lower gut inflammation and your risk for colon cancer
  • Boost your heart health and lower your stroke and heart disease risk
  • Lower your LDL (bad) and total cholesterol
  • Balance blood sugar and lower your type 2 diabetes risk

Healthy metabolism

Dates are rich in compounds called antioxidants, which protect your cells from damage.

Medjool dates contain:

  • Carotenoids: They give the fruit a yellow to red color, like carrots.
  • Anthocyanins: That's why dates turn a deep red to black color.
  • Phenolics: Antioxidants that can fight bacteria.
  • Probiotics: Promote healthy microbes in your belly.
  • Fiber: Helps lower the amount of sugar absorbed.

Medjool dates contain B vitamins to help your body change food to energy:

  • Pantothenic acid
  • Folate
  • Niacin

For hundreds of years, dates have been used to break times of fasting. And the vitamins may help fight tiredness and fatigue.

Lower risk of heart disease

Dates may help protect your blood vessels, lower your blood pressure, and boost your heart health because they contain:

  • Potassium: Twice that of bananas, potassium helps control heart rate, breathing, and muscle function.
  • Magnesium: It may help relax blood vessels, and balance your heart rhythm and blood pressure.
  • Folate: Keeps your blood vessels healthy.
  • Vitamin C: Protects your blood vessel health.
  • Low sodium: Lower amounts of sodium are in dates.
  • Fiber: Dates contain both insoluble and soluble types.

Soluble fiber dissolves in your blood and can:

  • Bind extra cholesterol
  • Keep fatty deposits from building up in your arteries.

Medjool dates are full of soluble fiber to help lower your LDL (bad) cholesterol. 

Nervous system support

The antioxidants in Medjool dates may help protect your nerves and brain health and keep inflammation down.

Lower inflammation may lower your risk for:

  • Alzheimer's disease
  • Parkinson's disease
  • Amyotrophic lateral sclerosis (ALS)

Medjool dates can also help you increase your potassium level to support healthy nerve function.

Skin benefits

Some skin products use Medjool date extracts because they're rich in antioxidants, vitamins, and minerals. 

It's still unclear, but the seed extracts may be useful for:

  • Skin treatments
  • Anti-wrinkle creams
  • Protecting nails
  • Hair growth and avoiding hair loss
  • Healing wounds

Medjool dates may cause problems if you have certain health conditions. Talk to your doctor or nutritionist to find out if Medjool dates are best for your diet.

Who should be careful about eating Medjool dates?

Diabetes or insulin resistance. About 70% of the fruit is carbohydrates, mostly invert sugar. That means the sugar is in a liquid form, like in dairy products. So your body easily absorbs this sugar from your digestive tract.

Allergies. The date palm tree makes pollen that can cause allergies. Sometimes, your immune system can confuse date pollen for grasses — it's called oral allergy syndrome. If you're allergic to grass, you might also be allergic to dates. If you have Medjool date allergies, avoid eating them, and talk to your doctor.

Asthma. The pollen and preservatives (sulfites) can also worsen your asthma symptoms. If you wheeze, don't eat Medjool dates, and notify your doctor.

Kidney problems. Your kidneys rid your body of potassium. So, be careful if you have kidney disease, or stick to a low potassium diet. Be sure to follow your doctor's advice on how much potassium you can eat each day. A Medjool date has about 696 milligrams of potassium.

Stomach problems. Dates are high in fiber and have tough skins. If you have irritable bowel problems, diarrhea, or acid reflux issues, avoid Medjool dates.

Preterm labor. If you're pregnant and are having contractions early, avoid eating dates. A few small studies suggest dates may speed up labor, but it's still unclear.

Can Medjool dates cause weight gain?

If you only eat a few, the fiber in Medjool dates can actually keep the food in your belly longer and slow down your digestion. The fiber may help you feel fuller so you eat less often. So dates are a good choice to help you reach your target weight faster.

Although dates are packed with lots of fiber, they have lots of calories, too. Talk to your nutritionist about it, and try not to eat more than two or three Medjool dates in a day.

Deglet Noor is the other most common type of date grown and sold in the U.S.

Both Medjool and Deglet Noor dates are packed with sugar, but Deglet dates have:

  • More fiber in the fresh fruit — about 8 grams
  • Less fiber in the dried form — only about 6.5 grams
  • A smaller size
  • More sucrose in the younger (fresh) fruit than Medjool dates

What are the other types of dates?

Although in the U.S. only Deglet Noor and Medjool dates are grown, there are thousands of types of dates.

Other kinds of dates include:

  • Barhi
  • Hallawi
  • Fard
  • Khasab
  • Lulu
  • Zahdi‌

Medjool dates are mainly used in three ways:

Fresh dates. They have a sweet caramel flavor.

Semi-dried dates. These are partly dried fruit and are firmer and crunchier.

Dried dates. They don't contain a lot of moisture once they're ripe — also called dehydrated.

Besides the whole date, there are lots of ways you can use the fruit, including:

  • Pitted
  • Unpitted
  • Dehydrated
  • Diced
  • Chopped
  • Extruded or molded into specific shapes
  • Macerated (soaked in liquid)

Dates can be added to sweet treats or your food for a sweet taste. Sun-drying is the most common way to dry the fruit.

Dried Medjool dates are used in lots of different foods, such as your:

  • Cereal and oats
  • Pudding
  • Ice cream and smoothies
  • Bread
  • Cake, cookies, and baked goods
  • Candy

Dates can also be used to make:

  • Juice
  • Wine and beer
  • Vinegar
  • Sugar, crystals, and powder
  • Syrup
  • Paste and dip
  • Food flavoring

Medjool dates are one of the two types of date palm fruits grown in the U.S. The oval 1-2 inch, chewy fruits taste like sweet caramel. Dates may help with your gut and heart health, balance your metabolism, and protect your nervous system. Talk to your doctor or nutritionist to see if adding a few dates to your diet is right for your health.

What is the difference between dates and figs?

Figs and dates are different types of fruits, even though both fruits are small, sweet, high-energy dried snacks.

But unlike dates, figs:

  • Have less than 3 grams of fiber — about half of that of dates
  • Are lower in carotenoids (destroyed by the drying process)
  • Contain only 16 grams of sugar per 100 grams (vs. 65 grams sugar in dates)

So, if you're looking for a sweet-tasting but healthy snack, figs fit the bill.

Do Medjool dates have high sugar content?

Yes, 100 grams of Medjool dates contain 66.5 grams of natural sugar. But the date also contains 6.7 grams of fiber and lots of vitamins and minerals.

Can Medjool dates help with digestion?

Yes, because dates have lots of fiber. That means they:

  • Stay in your stomach longer
  • Promote healthy microorganisms to grow
  • Slow sugar absorption
  • Help you feel fuller longer

How many Medjool dates can you eat per day?

Some studies reported that people could safely eat up to three dates each day. Talk to your doctor or nutritionist about the right number of dates for your diet.

How do you buy dates?

When buying dates, you can:

  • Pick out the plump, glossy fruit that feels soft to the touch.
  • Look for slightly wrinkled fruit.
  • Avoid any broken, hard, cracked, or shriveled fruits.
  • Look out for mold or crystals on the outer skin — if you see this, throw the fruit away.

How do you store your dates?

After you buy dates, you can store your fruit:

  • In a plastic bag inside your refrigerator for up to two weeks
  • In your freezer for up to a year

Keep in mind that dried dates aren't completely dried. They contain some moisture, so they can grow mold. Be sure to keep your dates away in a cool, dry place.