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Date jam Calories
Natural sugar, fiber, potassium, energy source
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Date jam (20 g) has 52 calories. That works out to 260 calories per 100 g. It contains 13 g of carbs, 0.3 g of protein, 0 g of fat and 0.7 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Date jam Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
52
KCAL / 20G
Carbs
13g
· 5% DV
Protein
0.3g
· 1% DV
Fat
0g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 98% · Protein 2% · Fat 0%
Date jam nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.4 mg | 0% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 0.7 g | 3% |
| Protein | 0.3 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 jam?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 52 kcal |
| 1 teaspoon (small) | 7 g | 18 kcal |
| 1 slice (thin) | 15 g | 39 kcal |
| 1 slice (thick) | 25 g | 65 kcal |
| 1 serving (small) | 30 g | 78 kcal |
| 2 tablespoon (large) | 40 g | 104 kcal |
| 1 serving (large) | 50 g | 130 kcal |
| 100 g | 100 g | 260 kcal |
| 1 pack (whole) | 200 g | 520 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Date jam
What does date jam taste like?
Date jam tastes rich, sweet, and caramel-like, with a deep dried-fruit flavor. Its exact taste varies with the date variety and any added spices or citrus, so it is usually more intense than many berry jams.
How do you make date jam?
Date jam is made by simmering pitted dates with water until soft, then blending or mashing them to the desired texture. Lemon juice or spices can add balance, and some recipes include extra sugar while others rely on the dates.
Does date jam have added sugar?
Date jam may or may not contain added sugar. Dates are naturally sweet, so many recipes need none, but commercial and homemade versions vary; check the ingredients rather than assuming every jar is sweetened the same way.
What can you eat with date jam?
Date jam pairs well with toast, oatmeal, yogurt, and cheese. It also works as a filling for pastries or as a swirl in porridge; its concentrated sweetness means a small spread can flavor a serving.
Can date jam replace sugar in baking?
Date jam can replace some of the sugar in baking, but it also adds moisture and fruit solids. It works best in recipes that can accommodate a softer, denser texture, rather than as a direct one-for-one swap in every bake.
How should you store date jam after opening?
Keep opened date jam tightly sealed in the refrigerator and use a clean spoon each time. Homemade jam keeps for different lengths of time depending on its recipe and preparation; discard it if you notice mold, an unusual smell, or a change in appearance.
Can you freeze date jam?
Yes, date jam can be frozen in a freezer-safe airtight container. Leave room for expansion, thaw it in the refrigerator, and stir it before serving if the texture separates or becomes thicker.
Is date jam the same as date paste?
No, date jam and date paste are not always the same. Date jam is commonly cooked with water into a spread, while date paste is usually mashed dates with a thicker, denser texture; recipes and product names can vary.
Can you use date jam instead of date syrup?
Date jam can stand in for date syrup when a recipe needs date flavor, but it is thicker and may contain pieces or extra ingredients. Thin it with a little warm water if a pourable consistency is important.
Can people with diabetes eat date jam?
People with diabetes can include date jam only in a way that fits their individual meal and medication plan; dates contain natural sugars even when no sugar is added. A doctor or dietitian can help with personal portion guidance.
Date jam Vitamins & Minerals
Vitamins
B5
0.14mg · 3% DV
B6
0.03mg · 2% DV
B3
0.22mg · 1% DV
Biotin
0.3µg · 1% DV
Minerals
Copper
0.04mg · 4% DV
Potassium ⭐
74mg · 2% DV
Magnesium
6mg · 1% DV
Phosphorus
7mg · 1% DV
Sodium
0.4mg · 0% DV
Date jam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date jam
To burn the 52 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 jam?
Date jam is a thick, sweet spread made by cooking dates until they soften and break down. Depending on the recipe, it may also include sugar or lemon juice. Date preserves and similar spreads are familiar in parts of the Middle East and North Africa, where dates have long been part of local food traditions.
Its flavour is deep and almost caramel-like, and the texture is smooth or slightly chunky. Serve it on toast, with yoghurt or cheese, or stir a little into porridge; it also works well with tahini. Date jam is energy-dense and naturally rich in sugars, with some fibre—about 3.5 g per 100 g. Its concentrated sweetness makes a modest spoonful a good starting portion.
How Nutritious Is Date jam?
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
Low
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 jam Processed?
NOVA 3
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 jam Contain Allergens?
No known major allergens
Which Diets Is Date jam Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Date jam Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.