Deglet Noor Dates vs. Medjool Dates: Full Profiles of Each
Not sure which date to pick? Medjool and Deglet Noor have different textures, tastes, and benefits—here’s how they stack up.
Published April 5, 2025.
When it comes to dates, not all are created equal. You’ve probably heard of Medjool dates—they’re big, soft, and super sweet. But what about Deglet Noor? They’re smaller, firmer, and a little more understated.
This guide breaks down the full profiles of each. From taste and texture to nutrition, shelf life, and the best way to enjoy them, we’ll help you figure out which type of date best fits your lifestyle. Let’s investigate what makes each one unique.
» Indulge in the ultimate luxury with Medjool date truffles
Key differences between Deglet Noor and Medjool dates
At first glance, you’ll notice Deglet Noor and Medjool dates aren’t just different in name—they look and feel different too.
Deglet Noor dates are lighter in color, almost golden-amber, and have a semi-dry texture. They’re firm, slightly nutty, and delicately sweet. Their translucent skin and elongated shape make them ideal for chopping into recipes or blending into batters.
Medjool dates, on the other hand, are much larger, darker, and softer. Their deep brown skin is slightly wrinkled and sticky to the touch. Medjools are chewy and rich with a deep caramel-like sweetness that’s satisfying on its own or paired with chocolate, nut butters, or fruits.
» Learn more about the ancient superfood, Medjool dates.
Moisture levels and shelf life
Moisture content is a major player in how long your dates will last. Medjool dates are classified as "soft" with high moisture levels, which means they’re juicier—but they also spoil faster. Deglet Noor dates are "semi-dry," so they’re firmer and less prone to mold or spoilage.
That lower moisture content gives Deglet Noor dates a longer shelf life, making them a smart option for pantry stocking or bulk buying.
Origins and cultivation
Let’s talk roots—literally.
Medjool dates originated in Morocco but are now widely grown in hot, dry climates like California, Arizona, Florida, and across the Middle East. These dates need long, sunny days and little rainfall. They grow on tall date palms that thrive in well-draining, sandy soil.
Deglet Noor dates come from Algeria and are also cultivated in Tunisia and the U.S. (especially California and Arizona). They do well in arid and semi-arid regions. Their trees are slightly more adaptable to drier soil and less intensive irrigation practices than Medjools.
Nutritional value and health benefits
Medjool dates
One Medjool date contains:
- 66.5 calories
- 18g carbs
- 1.6g fiber
- 16g sugar
- 0.434g protein
- 167mg potassium
- 0.216mg iron
They’re energy-dense, which is great if you need a quick boost. Their fiber supports digestion, and the high potassium content helps manage blood pressure. Medjool dates also contain phenolic compounds that may support heart and metabolic health when eaten regularly.
Deglet Noor dates
One Deglet Noor date contains:
- 20 calories
- 5.32g carbs
- 0.568g fiber
- 4.5g sugar
- 0.174g protein
- 46.6mg potassium
- 0.072mg iron
Lower in sugar and calories, these are better suited for blood sugar management. They still deliver fiber and nutrients and are a great choice for those watching their weight or managing prediabetes. They also contribute antioxidants like carotenoids that support overall cell health.
» Give yourself a lovely low GI treat with chocolate-covered smashed dates
Sugar content and glycemic index
Medjool dates
Medjool dates are naturally sweet, with around 16g of sugar per date and a glycemic index (GI) of 55.3—right at the edge of what's considered low GI. Despite their sweetness, they don’t spike blood sugar as much as you'd think, especially when eaten with protein or fat.
Deglet Noor dates
Deglet Noor dates have about 4.5g of sugar per date and a lower GI of around 46, making them a friendlier option for people managing blood glucose.
So, if you’re trying to match the sweetness of one Medjool date, you’d need around three Deglet Noor dates to get close (13.5g sugar vs. 16g).
» Looking for a healthy, sweet treat? Here's why dates are the ideal snack.
Antioxidants and health impact
Medjool dates
Medjool dates grown in Saudi Arabia contain up to 449.29 mg GAE/100g dry weight in phenolic compounds. These antioxidants may help combat oxidative stress, reduce inflammation, and support metabolic health.
Deglet Noor dates
Deglet Noor dates have lower phenolic content, around 153–202 mg GAE/100g dry weight. Still, that’s a solid amount of antioxidants, and when eaten regularly, they contribute to cell protection and inflammation control.
While both are beneficial, Medjool dates rank higher in antioxidant power—especially those grown in optimal conditions like Saudi Arabia or California.
» For maximum benefit, enjoy your dates with antioxidant-rich chocolate
Best choice for your dietary needs
Here’s how each type fits different goals:
- Weight management: Go for Deglet Noor. They’re lower in calories and sugar, helping you stay within your calorie goals.
- Diabetes-friendly diets: Deglet Noor again. With their lower glycemic index and sugar content, they’re easier on blood sugar levels.
- Athletes and high-energy needs: Medjool is your go-to. These provide more quick carbs and nutrients like potassium and fiber, making them ideal for fueling workouts or recovery.
» Looking for low-sugar chocolate? Try date-sweetened chocolate!
Culinary uses
Deglet Noor dates
Deglet Noor dates shine in the kitchen. Their firm texture holds up well in baking, cooking, and chopping into recipes. Use them to sweeten sauces, granolas, or breads. They’re also great blended into smoothies or energy balls.
Medjool dates
Soft and chewy, Medjool dates are perfect for snacking, stuffing, or making paste. Stuff them with nut butter or cheese, or turn them into a rich caramel-like paste for desserts.
» Stuffed dates: the ultimate snack - here are some great filling ideas.
Best for chocolate pairing?
Medjool dates win here. Their caramel notes pair beautifully with cacao-based products, especially dark chocolate. The softness of Medjool dates makes them ideal for dipping or stuffing, creating indulgent yet nutrient-dense sweets.
How Kaicao Fabrica De Chocolate uses dates
Kaicao Fabrica De Chocolate gets creative with dates in its line of clean, nutrient-packed treats. They use:
- Medjool dates: These are smashed and coated in 100% dark chocolate, sometimes with crunchy toppings like cocoa nibs or nut fillings (pistachio, cardamom, hazelnut, and more).
- Deglet Noor dates: These are used to sweeten their chocolate products naturally, enhancing the flavor of single-origin cacao.
What makes these combos special is the layering of whole-food ingredients—natural sweetness from dates, antioxidant-rich spices and nuts, and ethically sourced cacao. These aren’t just treats; they’re functional snacks with depth.
