Khajoor Medjool (کھجور مجدول)

Common Name: Khajoor Medjool
English Name: Medjool Dates
Urdu Name: کھجور مجدول
Scientific Name: Phoenix dactylifera
Dietary Information: Halal, Vegetarian

Description

Medjool Dates, known in Pakistan as Khajoor Medjool, are renowned for their exceptionally large size, soft texture, and naturally rich sweetness. Often regarded as one of the most premium date varieties, Medjool is especially appreciated for its plump appearance, moist flesh, and indulgent caramel-like flavor.

These dates typically have a deep brown to reddish-mahogany skin and a soft, tender texture that makes them enjoyable straight from the pack. Their naturally rich flavor features notes reminiscent of caramel, toffee, and honey, making them a popular choice for both everyday snacking and special occasions.

Medjool Dates are highly versatile in the kitchen. They can be eaten on their own, stuffed with nuts or cheese, paired with milk or coffee, blended into smoothies, or incorporated into homemade energy bars and desserts. Their natural sweetness also makes them useful in recipes where dates are used as a natural sweetening ingredient.

Like other dates, Medjool is a valued part of the wider Dry Fruits and natural foods category and is especially popular during Ramadan and festive occasions.

Nutritional Information

The following nutritional values are provided for approximately 50 grams of Medjool Dates, equivalent to around 2–3 dates. Actual nutritional content may vary depending on variety, growing conditions, and ripeness.

• Calories: Around 135 kcal

• Protein: 0.9 g

• Fat: 0.1 g

• Carbohydrates: 37 g

• Dietary Fiber: Around 3.4 g

• Natural Sugars: 33 g

• Vitamin B1 (Thiamine): 0.03 mg

• Vitamin B2 (Riboflavin): 0.04 mg

• Vitamin B3 (Niacin): 0.8 mg

• Vitamin B5: 0.4 mg

• Vitamin B6: 0.12 mg

• Vitamin B9 (Folate): 7.5 µg

• Vitamin K: 1.4 µg

• Vitamin A: 5 µg

• Vitamin C: Traceable

• Vitamin E: Traceable

• Potassium: 348 mg

• Magnesium: 27 mg

• Phosphorus: 31 mg

• Calcium: 32 mg

• Iron: 0.5 mg

• Copper: 0.18 mg

• Manganese: 0.15 mg

• Zinc: 0.13 mg

• Sodium: 0.5 mg

Potential Benefits

Medjool Dates provide carbohydrates, natural sugars, dietary fiber, B vitamins, and a range of essential minerals. They can be a convenient addition to a balanced diet and a naturally sweet option for snacks and recipes.

As part of a varied diet, Medjool Dates may:

• Provide natural carbohydrates that contribute to the body's energy supply

• Provide dietary fiber, which supports normal digestive function

• Supply potassium and magnesium as part of a balanced diet

• Provide minerals including calcium, iron, copper, manganese, and zinc

• Contribute small amounts of several B vitamins

• Offer a naturally sweet ingredient for homemade snacks and desserts

Medjool Dates contain naturally occurring sugars, so portion size is important, particularly for people monitoring their overall sugar or carbohydrate intake.

Healthy Daily Serving Size

A serving of approximately 2–3 Medjool Dates (50 grams) contains around 135 calories.

How to Use Medjool Dates

Enjoy the rich flavor and soft texture of Medjool Dates in a variety of ways:

• Eat them directly as a naturally sweet snack

• Stuff with almonds, walnuts, or other nuts

• Pair with milk or coffee

• Blend into smoothies and shakes

• Chop into breakfast bowls or oatmeal

• Add to homemade energy bars and snack bites

• Use in healthy-style dessert recipes

• Blend into recipes as a natural sweetening ingredient

• Serve as part of Ramadan Iftar or special occasions

About Fruity Nuts

Fruity Nuts offers a diverse selection of Dry Fruits, nuts, seeds, spices, and natural food products for everyday snacking and cooking. Discover Medjool Dates and other natural favorites at fruitynuts.pk.