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Medjool Dates vs Regular Pitted Dates: Comparison

Pitted Dates

There are many varieties of dates available worldwide, with Deglet Noor dates being the most popular type in the United States and Western Europe. These firm, sweet dates are the regular dates that you will find in practically every grocery store, any time of year. Although not as popular as Deglet Noor dates, also Medjool dates are commonly consumed in the United States and Europe.

If you've been wondering which one of these two famous date varieties is better, Deglet Noor or Medjool, read on—in this article, we compare the two types in terms of various attributes including taste, texture, calorie count, nutrition facts, uses and price. At the end of the article, you will also find a couple of tips on how to buy dates, especially the more expesive Medjool dates, while keeping your grocery bill in check.

Taste and Texture

With a color that ranges from light red to amber, regular Deglet Noor dates have a firm flesh and a sweet, delicate flavor. Medjool dates, by contrast, have a rich, almost caramel-like taste and a soft, chewy texture. Thanks to their high fructose content, Medjools are also extremely sweet, even sweeter than Deglet Noor dates. Medjool dates also vary greatly in size, but all Medjools are generally larger than Deglet Noor dates.


If you are one of those people who count calories, neither dried Medjool dates nor regular pitted Deglet Noor dates are a good choice for you: both provide nearly 300 calories per 100 grams (Medjool dates 277 calories; Deglet door dates 282 calories). [1] Both date varieties derive their calories primarily from sugars, but there is a major difference in the type of sugar they contain: Deglet Noor dates contain fructose, glucose and sucrose in almost equal amounts, while the sugar content of Medjool dates is dominated by fructose and glucose [2].

Nutrition Facts

Medjool dates and normal Deglet Noor dates are very similar in terms of nutrient content, which means you can expect their health benefits to be similar as well. Both varieties are rich sources of selenium, copper, potassium and magnesium, with a 100-gram serving of Medjool or Deglet Noor dates providing over 15% of the daily RDA/AI of these minerals. What's more, both varieties provide moderate amounts of manganese, iron, phosphorus, calcium, niacin (vitamin B3) and pyridoxine (vitamin B6). [2]

Culinary Uses

In many recipes that use dates, Medjools and regular Deglet Noor dates can be substituted for one another. However, some date aficionados might argue that the chewy Medjool is not the best date for making breads, but that this sweet date with a caramel-like taste reigns supreme when it comes to using dates in smoothies or eating them out of hand. Deglet Noor dates, by contrast, are generally used for baking and cooking, and they are also commonly used to make date sugar.


Growing and harvesting Medjool dates is labor-intensive, and Medjool dates are typically more expensive than normal pitted dates. Here are a couple of tips for shopping healthy on a budget that also apply to buying dates, whether you are looking to buy regular dates or the more expensive Medjools:

  • Compare prices per pound: Smaller packages are often cheaper at face value, but the cost per pound or kilogram might be higher if you go for a smaller package. If the seller does not display the price per pound or kilogram, you can quickly figure it out by using a calculator.
  • Buy in bulk: People often underestimate how much money can be saved when purchasing dried foods in bulk. Buying in bulk works especially well for items that have a long shelf, such as many packaged dried dates. And don't forget you can also freeze whole dates as well as date paste—another good reason to buy dates in bulk!
  • Check prices online: Whether you are looking to buy dates in bulk or in smaller quantities, be sure to check out some online grocery stores. The great thing about onlike stores, like Amazon, is that they often provide a much wider selection of a given food, which typically means you have wider range of brands – and prices – to choose from (see selection of dried dates on Amazon).

Book You May Like
Whole Food Sweetener Book
In Clean Cakes, pastry chef Henrietta Inman serves up a collection recipes for mouthwatering cakes, pies, muffins and more. Her recipes focus on whole food ingredients that are unrefined, natural, seasonal and local wherever possible. Some of the natural sweeteners that keep popping up in this inspiring cookbook include dates and date syrup, fresh and dried fruits, raw honey, coconut sugar, palmyra nectar powder, coconut nectar, maple syrup and sweet vegetables. To learn more or to get a copy, go to: