Medjool dates

18 g carbs per 1 date (24 g) · USDA sugar profile (≈1:1 glucose:fructose). Graded for five standard jobs below — the same product fits some jobs and not others.

dual-sourcecaffeine-freevegangluten-free
Check it for your own job →

Job fit

Medjool dates works when the job is Marathon, 70.3, IRONMAN, Century / gran fondo, Ultra.

Marathon
3.5 h · race · target 80 g/h → 4.4/h
A
✓ dual-source USDA sugar profile (≈1:1 glucose:fructose) · absorbs at 80 g/h✓ gut-friendly≈ 4.4/h · a lot to carry running✓ caffeine-freeℹ 0 % of your sodium · add salt
70.3
5.5 h · race · target 90 g/h → 5/h
A
✓ dual-source USDA sugar profile (≈1:1 glucose:fructose) · absorbs at 90 g/h✓ gut-friendly≈ 5/h · a lot to carry✓ caffeine-freeℹ 0 % of your sodium · add salt
IRONMAN
12 h · race · target 90 g/h → 5/h
A
✓ dual-source USDA sugar profile (≈1:1 glucose:fructose) · absorbs at 90 g/h✓ gut-friendly≈ 5/h · a lot to carry✓ caffeine-freeℹ 0 % of your sodium · add salt
Century / gran fondo
5 h · steady · target 80 g/h → 4.4/h
A
✓ dual-source USDA sugar profile (≈1:1 glucose:fructose) · absorbs at 80 g/h✓ gut-friendly≈ 4.4/h · a lot to carry✓ caffeine-freeℹ 0 % of your sodium · add salt
Ultra
10 h · steady · target 80 g/h → 4.4/h
A
✓ dual-source USDA sugar profile (≈1:1 glucose:fructose) · absorbs at 80 g/h✓ gut-friendly≈ 4.4/h · a lot to carry running✓ caffeine-freeℹ 0 % of your sodium · add salt

Grades: A–E from absorption (35 %), gut (30 %), practicality (15 %), caffeine (10 %) and your preferences (10 %); a ✗ on absorption or gut caps at C. Sodium and tonicity are shown as ℹ and never change the grade.

What is in it

Label facts, not a score. Apply your own preferences in the checker.

Format
Real food
Unit
1 date (24 g)
Carbohydrate
18 g
Carb sources (label order)
glucose, fructose
Glucose:fructose
USDA sugar profile (≈1:1 glucose:fructose) · ~45 % fructose (declared)
Sodium
0 mg
Potassium
167 mg
Caffeine
0 mg
Protein / fat / fibre
0.4 g / 0 g / 1.6 g
Sugar alcohols
none listed
Sweeteners
none listed
Allergens
none listed
Vegan / gluten-free
vegan / gluten-free
Batch-tested
not stated
Tonicity
—

USDA FoodData Central, "Dates, medjool": ~66 kcal, 18 g carbohydrate (16 g sugars, roughly equal glucose and fructose), 1.6 g fibre per pitted date. Sticky to eat fast; chew well.

From USDA FoodData Central, checked 2026-09-18 · source. Labels change; read the pack. Not medical advice; not affiliated with the brand.

How many Medjool dates per hour do I need?

At 18 g carbs per 1 date (24 g): about 3.3 per hour for 60 g/h and 5 per hour for 90 g/h. Use the fuel checker to set your own job.

Is Medjool dates dual-source (glucose and fructose)?

Yes — USDA sugar profile (≈1:1 glucose:fructose) (declared), about 45 % fructose, which is in the range that absorbs at 90 g/h and beyond.

Does Medjool dates contain caffeine?

No, this version is caffeine-free.

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