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Date nectar Calories
Naturally sweet, energy-dense, contains potassium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Date nectar (20 g) has 57 calories. That works out to 286 calories per 100 g. It contains 15 g of carbs, 0.3 g of protein, 0 g of fat and 0.5 g of fiber. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Date nectar Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
57
KCAL / 20G
Carbs
15g
· 5% DV
Protein
0.3g
· 1% DV
Fat
0g
· 0% DV
Fiber
0.5g
· 2% 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 nectar nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 0.5 g | 2% |
| 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 nectar?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 57 kcal |
| 1 teaspoon (small) | 7 g | 20 kcal |
| 1 piece (mini) | 15 g | 43 kcal |
| 1 serving (small) | 30 g | 86 kcal |
| 2 tablespoon (double) | 40 g | 114 kcal |
| 1 serving (medium) | 60 g | 172 kcal |
| 100 g | 100 g | 286 kcal |
| 1 cup (whole) | 320 g | 915 kcal |
Calculated from 286 calories per 100 g.
Frequently Asked Questions About Date nectar
What is date nectar?
Date nectar is a thick, sweet syrup made from dates and used as a liquid sweetener. It has a fruit-like, caramel-like flavor, so it adds date notes as well as sweetness to foods and drinks.
How is date nectar made?
Date nectar is generally made by extracting or blending dates with water and concentrating the resulting liquid. Methods differ by producer, so products can vary in thickness, flavor, and how much date pulp or fiber remains.
How do you use date nectar?
Use date nectar to sweeten oatmeal, yogurt, smoothies, sauces, or desserts, or drizzle it over toast and pancakes. Its thick consistency works well as a topping; stir it into warm foods or drinks to help it mix evenly.
Can date nectar replace honey or maple syrup?
Yes, date nectar can replace honey or maple syrup in many toppings, sauces, and recipes. Its flavor is more distinctly fruity and caramel-like, and its thickness and sweetness can differ, so adjust the amount to taste.
Can you bake with date nectar?
Yes, date nectar can be used in baking, but it adds liquid as well as sweetness and can make baked goods darker. It works best in recipes designed for liquid sweeteners; replacing granulated sugar may require changes to the liquid ingredients.
Does date nectar taste like dates?
Yes, date nectar has a noticeable date-like, fruity sweetness, often with caramel-like notes. Its flavor is more pronounced than that of plain sugar syrup, which can complement oats and nut-based foods but may stand out in delicate recipes.
How should you store date nectar after opening?
Keep date nectar tightly sealed in a cool, dry place unless its label says to refrigerate it after opening. Use a clean spoon to avoid introducing food particles, and follow the product’s storage instructions if they differ.
Does date nectar crystallize?
Yes, date nectar may thicken or form crystals during storage. This change does not by itself prove that it has spoiled; warming the closed container gently in warm water can soften it. Discard it if you see mold or notice an unusual smell.
Is date nectar a healthy sweetener?
Date nectar is a sweetener, not a sugar-free alternative, even though it comes from dates. It can add date flavor to food, but it should still be used thoughtfully rather than treated as nutritionally equivalent to eating whole dates.
Can people with diabetes eat date nectar?
People with diabetes should treat date nectar as a concentrated sweetener that can raise blood glucose. Whether and how much fits a meal plan depends on individual needs, so ask a doctor or dietitian if you need guidance for your condition or medication.
Date nectar Vitamins & Minerals
Vitamins
B6
0.03mg · 2% DV
B5
0.09mg · 2% DV
B3
0.26mg · 2% DV
Biotin
0.3µg · 1% DV
Minerals
Copper
0.04mg · 4% DV
Potassium ⭐
108mg · 3% DV
Manganese
0.04mg · 2% DV
Magnesium
6.4mg · 2% DV
Sodium
1.6mg · 0% DV
Date nectar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date nectar
To burn the 57 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 nectar?
Date nectar is a thick, pourable sweetener made from dates, with a mellow, caramel-like flavour. It is used across parts of the Middle East and is also easy to add to everyday meals elsewhere: drizzle it over porridge or yoghurt, stir it into drinks, or use it in baking. Its smooth texture and concentrated sweetness mean a little goes a long way. It is mostly carbohydrate and energy-dense, providing 286 kcal per 100 g. Try a small spoonful with tahini or plain yoghurt, and measure it when you want to keep added sweetness in check.
How Nutritious Is Date nectar?
Nutrient density
Low
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 nectar 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 nectar Contain Allergens?
No known major allergens
Which Diets Is Date nectar 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 nectar Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.