Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Date flour Calories
Natural sweetness, source of fiber and potassium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Date flour (20 g) has 64 calories. That works out to 320 calories per 100 g. It contains 15 g of carbs, 0.4 g of protein, 0.1 g of fat and 1.6 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Date flour Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
64
KCAL / 20G
Carbs
15g
· 5% DV
Protein
0.4g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 96% · Protein 3% · Fat 1%
Date flour nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.4 mg | 0% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 1.6 g | 6% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 2 Tablespoons of Date flour?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 64 kcal |
| 1 tablespoon (small) | 10 g | 32 kcal |
| 1 serving (medium) | 25 g | 80 kcal |
| 3 tablespoon (large) | 30 g | 96 kcal |
| ½ cup (small) | 45 g | 144 kcal |
| 1 cup (medium) | 90 g | 288 kcal |
| 100 g | 100 g | 320 kcal |
| 1 pack (large) | 200 g | 640 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Date flour
What is date flour?
Date flour is made by grinding dried dates, usually with their fiber still included. It adds a fruity sweetness and thicker texture to recipes, but unlike granulated sugar, it does not dissolve completely.
Can you use date flour instead of sugar?
Yes, date flour can sweeten some recipes, but it is not a direct one-for-one replacement for sugar. Its fiber and distinct date flavor affect the texture and sweetness, so start by replacing only part of the sugar.
How do you use date flour in baking?
Use date flour in baked goods such as muffins, quick breads, and cookies for sweetness and a richer texture. It works best in recipes designed for it or as a partial ingredient swap, since it can make batters denser and drier.
Can date flour replace all-purpose flour one for one?
No, date flour cannot replace all-purpose flour one for one. It contains no gluten to give dough structure and behaves more like a fibrous fruit ingredient; use it in a recipe developed for date flour or replace only a small portion of the flour.
Does date flour dissolve in water or coffee?
No, date flour does not dissolve fully in water or coffee. It contains ground date solids that can settle or make a drink grainy, so blend it into smoothies or stir it into thicker foods instead.
Is date flour the same as date sugar?
Often, date flour and date sugar refer to dried dates ground into a powder, but the names are not used consistently. The texture and fineness can vary, which may affect how the product behaves in a recipe.
Can you make date flour at home?
Yes, you can make date flour by grinding fully dried, pitted dates into a fine powder. Grind small batches and sift out larger pieces; dates that are still soft or moist can turn sticky rather than powdery.
Does date flour make yeast bread rise?
No, date flour does not make bread rise or replace yeast. It can add sweetness and density, so use it in a tested bread recipe and keep the recipe’s yeast and other rising ingredients.
How should you store date flour?
Store date flour in a tightly sealed container in a cool, dry place. Keep moisture out to prevent clumping, and follow any storage directions on the package if they differ.
Can people with diabetes eat date flour?
People with diabetes can eat date flour, but its natural sugars can raise blood glucose. How much fits a meal plan varies with treatment and individual needs, so ask a doctor or dietitian for personalized guidance.
Date flour Vitamins & Minerals
Vitamins
B5
0.16mg · 3% DV
B6
0.05mg · 3% DV
B3
0.32mg · 2% DV
Biotin
0.3µg · 1% DV
Minerals
Copper
0.07mg · 8% DV
Potassium ⭐
130mg · 4% DV
Manganese
0.06mg · 3% DV
Magnesium
11mg · 3% DV
Sodium
0.4mg · 0% DV
Date flour Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date flour
To burn the 64 calories in 2 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 flour?
Date flour is made by grinding dried dates, giving it a naturally sweet, fruit-forward character rather than the neutral taste of grain flour. It is used in date-growing regions and has also found a place in home kitchens elsewhere, especially in baking, porridge and smoothies. Its flavour is gently caramel-like, and the texture can be a little coarse; it pairs well with nuts, oats and spices such as cinnamon.
It contributes fibre and potassium, but does not behave exactly like wheat flour in a recipe. Try blending it with another flour in cakes or muffins, and adjust the added sweetener to suit its natural sweetness.
How Nutritious Is Date flour?
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 flour 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 flour Contain Allergens?
No known major allergens
Which Diets Is Date flour 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 flour Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.02g
Compare Date flour
Foods Similar to Date flour
Have another question about Date flour?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.