Medjool Date Nutrition Facts for Eating-Window Meal Planning

Meal timing does not change the need to identify what food and portion a nutrition number describes. A Medjool date can be included in a planned meal or snack, but it should be understood as a food rather than a special fasting treatment. This card uses a single pitted Medjool date with an edible weight of 24 grams. It excludes the pit and any filling. That portion provides approximately 66 calories, 18.0 grams of carbohydrate, and 1.6 grams of dietary fiber in the USDA FoodData Central reference. All values come from the same Medjool date entry and serving basis. Calories are rounded to a whole number, and carbohydrate and fiber are rounded to one decimal place. Dates vary in size, so the weight is more informative than the word one alone. The variety matters. A Medjool date should not automatically be assigned the same serving weight as another date variety. A small date, a large date, and chopped date pieces can represent different quantities. If you want to match this reference, remove the pit and weigh the edible fruit. A count is convenient, but the actual edible weight is the clearer basis when precision matters. Carbohydrate includes dietary fiber, so the fiber number should not be added on top of the carbohydrate figure. The selected facts also do not provide an added-sugar value. A whole date and a sweetened date product are different foods, and their ingredient lists may differ. Use the relevant product label for coated, filled, or processed versions instead of treating this plain-fruit reference as universal. For an eating-window meal, a date may be served alongside other foods according to preference. This post does not recommend a fasting duration, prescribe a way to end a fast, or establish a personal intake target. It simply explains the food portion. A clock does not remove the nutrients in a meal, and this ingredient's calorie value remains tied to the amount eaten. Filled dates need their own calculation. Nut butter, cheese, chocolate, and other fillings contribute additional nutrients. Record the date and filling quantities separately, then combine them for the finished item. The same approach applies when chopped dates are mixed into oats, a baked dish, or a snack mixture. The visible date portion is only one part of the recipe. If preparing food ahead, note how many dates or how much edible date weight went into the batch and how the finished recipe was divided. Portions can differ even when the pieces look similar. Recording the actual amount served is more useful than assuming that every small snack container contains the same quantity. The takeaway is to match the variety, exclude the pit, and count additions separately. Clear nutrition information supports meal planning within any schedule without claiming that a date makes fasting safe, guarantees weight loss, or replaces a varied meal. Source: USDA FoodData Central, dates, medjool, FDC 168191. https://fdc.nal.usda.gov/food-details/168191/nutrients #DateNutrition #MealPlanning #PortionAwareness #NutritionFacts