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Date filling Calories
Source of fiber and potassium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Date filling (20 g) has 55 calories. That works out to 277 calories per 100 g. It contains 15 g of carbs, 0.4 g of protein, 0 g of fat and 1.3 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Date filling Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
55
KCAL / 20G
Carbs
15g
· 5% DV
Protein
0.4g
· 1% DV
Fat
0g
· 0% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 97% · Protein 3% · Fat 0%
Date filling nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.2 mg | 0% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 1.3 g | 5% |
| Protein | 0.4 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Date filling?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 55 kcal |
| 1 teaspoon (small) | 7 g | 19 kcal |
| 1 serving (small) | 30 g | 83 kcal |
| 2 tablespoon (double) | 40 g | 111 kcal |
| 1 serving (medium) | 60 g | 166 kcal |
| 100 g | 100 g | 277 kcal |
| 1 serving (large) | 100 g | 277 kcal |
| 1 cup (large) | 250 g | 693 kcal |
Calculated from 277 calories per 100 g.
Frequently Asked Questions About Date filling
What is date filling made from?
Date filling is usually made from pitted dates mashed or blended into a thick paste. Some recipes add a little water to soften the dates, while others include spices; the ingredients can vary depending on how the filling will be used.
How do you make date filling for baking?
To make date filling, remove the pits, then mash or blend the dates until they form a thick paste. If they are dry, soak them briefly in hot water and drain well first; add extra water gradually so the filling does not become runny.
Which dates work best for date filling?
Soft, fleshy dates are easiest to turn into date filling because they mash smoothly and need less added moisture. Drier dates can still work, but soften them before blending. Very firm dates may leave the filling coarse.
Can you use date filling inside cookies?
Yes, date filling works well inside cookies, rolls, and other baked goods. Keep it thick so it stays in place, and seal the dough around it to prevent the filling from leaking during baking.
Does date filling need to be cooked before baking?
No, date filling usually does not need to be cooked before it goes into a baked recipe. If the dates are too firm to mash, warm them briefly with a little water to soften them, then cool the filling before using it.
Can date filling replace sugar in a recipe?
Date filling can replace some of the sugar in certain recipes, but it is not a one-to-one substitute. It adds moisture and changes the texture as well as the sweetness, so baked goods may need adjustments to their other ingredients.
How do you make date filling smoother?
For smoother date filling, use soft dates and blend them thoroughly, adding a small amount of warm water only as needed. Scrape down the blender between pulses; adding too much liquid at once can make the filling difficult to shape.
How should you store homemade date filling?
Store homemade date filling in a clean, airtight container in the refrigerator. Use a clean utensil each time, and discard it if you notice mold, an off smell, or an unusual change in appearance.
Can date filling be frozen?
Yes, date filling can be frozen. Divide it into recipe-sized portions and place them in an airtight freezer-safe container or bag. Thaw a portion in the refrigerator, then stir it to restore an even texture before using.
Does date filling raise blood sugar?
Yes, date filling can raise blood sugar because dates contain natural sugars. Its fiber does not cancel out those sugars. If you have diabetes, ask your healthcare professional how to fit it into your meal plan.
Date filling Vitamins & Minerals
Vitamins
B5
0.16mg · 3% DV
B6
0.05mg · 3% DV
B3
0.32mg · 2% DV
B2
0.01mg · 1% DV
Minerals
Copper
0.07mg · 8% DV
Potassium ⭐
139mg · 4% DV
Manganese
0.06mg · 3% DV
Magnesium
11mg · 3% DV
Sodium
0.2mg · 0% DV
Date filling Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date filling
To burn the 55 calories in 1 tablespoon (medium) (20 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Date filling?
Date filling is made by removing the pits from dates and mashing the fruit into a thick, sweet paste. Variations are used across Middle Eastern and Mediterranean cuisines, especially as a ready-to-use filling for baked goods.
It brings a mellow, caramel-like sweetness and a soft, slightly sticky texture to cookies, pastries and stuffed breads. In date-growing regions it may also be served with nuts or alongside coffee; elsewhere, it works well in homemade baking or stirred into porridge. Date filling provides fibre, though it is also high in carbohydrates. Its sweetness is concentrated, so a small amount can flavour a recipe without needing much added sugar.
How Nutritious Is Date filling?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Date filling Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Date filling Contain Allergens?
No known major allergens
Which Diets Is Date filling Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Date filling Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.