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Date milk Calories
Naturally sweet milk with dates, source of energy and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Date milk (240 g) has 197 calories. That works out to 82 calories per 100 g. It contains 32.9 g of carbs, 7 g of protein, 5 g of fat and 1.7 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Date milk Nutrition Facts
Selected: 1 cup (medium) · 240 g
197
KCAL / 240G
Carbs
32.9g
· 12% DV
Protein
7g
· 14% DV
Fat
5g
· 6% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 14% · Fat 22%
Date milk nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 197 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 3.12 g | 16% |
| Trans fat | 0.07 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 32.9 g | 12% |
| Fiber | 1.7 g | 6% |
| Protein | 7 g | 14% |
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 Cup of Date milk?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 197 kcal |
| 1 cup (quarter) | 60 g | 49 kcal |
| 100 g | 100 g | 82 kcal |
| 1 cup (half) | 120 g | 98 kcal |
| 1 cup (small) | 180 g | 148 kcal |
| 1 serving (medium) | 200 g | 164 kcal |
| 1 bottle (medium) | 250 g | 205 kcal |
| 1 cup (large) | 300 g | 246 kcal |
| 1 bottle (large) | 330 g | 271 kcal |
| 1 serving (large) | 350 g | 287 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Date milk
What is date milk?
Date milk is a drink made by blending dates with milk, usually until smooth. It gets its sweetness from the dates and can be served chilled or gently warmed.
How do you make date milk?
Blend pitted dates with milk until smooth. For a creamier texture, soften firm dates in warm water first; homemade date milk is minimally processed, and you can adjust the date-to-milk ratio to taste.
Can you make date milk with dried dates?
Yes, dried dates work well in date milk. If they are firm, soak them in warm water until softer, drain them, remove any pits, and blend them thoroughly with the milk.
Do you need to strain date milk?
No, straining date milk is optional. Blending thoroughly usually makes it drinkable as is, while straining removes small pieces of date for a smoother, thinner texture.
Can date milk be served warm?
Yes, date milk can be served warm. Heat it gently on the stove and avoid boiling, which can affect the milk’s texture; stir before serving because blended date may settle.
How should you store homemade date milk?
Keep homemade date milk in a sealed container in the refrigerator and drink it fresh. The date pulp may settle, so shake or stir it before serving, and discard it if its smell or appearance changes.
Can you use date milk instead of sugar in a recipe?
Sometimes, but date milk also adds liquid and a mild date flavor, so it is not a direct one-for-one sugar substitute. It works best in smoothies, porridge, or recipes designed around liquid ingredients.
Is date milk a good drink before bed?
Date milk is fine before bed if it suits you, but its sweetness may feel heavy to some people late at night. A smaller serving can be a more comfortable choice.
Can people with diabetes drink date milk?
Date milk can raise blood sugar because dates contain carbohydrates, even when no extra sugar is added. If you have diabetes, the suitable portion depends on your meal plan; ask your clinician or dietitian for personal guidance.
Why does date milk separate after blending?
Date milk can separate because blended date pulp settles in the liquid over time. This is normal; shake or stir the drink before serving, and blend again if you want a more even texture.
Date milk Vitamins & Minerals
Vitamins
B12
0.96µg · 40% DV
B2
0.31mg · 24% DV
B5
0.96mg · 19% DV
Biotin
4.8µg · 16% DV
Minerals
Phosphorus
204mg · 29% DV
Calcium
264mg · 26% DV
Iodine
24µg · 16% DV
Potassium ⭐
432mg · 13% DV
Sodium
96mg · 4% DV
Date milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date milk
To burn the 197 calories in 1 cup (medium) (240 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 milk?
Date milk is a sweet drink made by blending pitted dates with milk, sometimes after soaking the fruit to make it easier to blend. It can be served chilled or gently warmed, and a little cinnamon is a popular addition. Recipes vary: some leave it smooth, while others keep small pieces of date for a thicker texture.
In date-growing regions and in homes elsewhere, it is enjoyed at breakfast or as a snack, and may be served at iftar or suhoor during Ramadan. The milk contributes protein, while dates provide natural sweetness and carbohydrates; a 100 g portion has 2.9 g of protein. For a less sweet drink, use fewer dates and skip added sugar.
How Nutritious Is Date milk?
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 milk 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 milk Contain Allergens?
Contains these allergens:
Which Diets Is Date milk Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Date milk Fat Profile
SATURATED
3.12g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.