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Date paste with cocoa Calories
Natural sweetener, fiber and antioxidant source, additive-free dessert alternative
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Date paste with cocoa (20 g) has 52 calories. That works out to 260 calories per 100 g. It contains 12.4 g of carbs, 0.5 g of protein, 0.5 g of fat and 1.5 g of fiber. Its 0.1 mg of Copper covers 6% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Date paste with cocoa Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
52
KCAL / 20G
Carbs
12.4g
· 5% DV
Protein
0.5g
· 1% DV
Fat
0.5g
· 1% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 4% · Fat 8%
Date paste with cocoa nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1 mg | 0% |
| Total carbohydrate | 12.4 g | 5% |
| Fiber | 1.5 g | 5% |
| Protein | 0.5 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 paste with cocoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 52 kcal |
| 1 teaspoon (small) | 7 g | 18 kcal |
| 1 slice (medium) | 25 g | 65 kcal |
| 1 piece (medium) | 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) | 100 g | 260 kcal |
| 1 cup (large) | 200 g | 520 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Date paste with cocoa
How do you make date paste with cocoa?
Date paste with cocoa is made by blending pitted, softened dates with cocoa powder. If the mixture is too thick, add a little water at a time; soaking firm dates first makes them easier to blend.
Does date paste with cocoa taste like chocolate spread?
Date paste with cocoa has a chocolate-like flavour, but it tastes fruitier and is usually less creamy than chocolate spread. Its sweetness comes mainly from dates, while the cocoa adds a darker, sometimes slightly bitter note.
Can date paste with cocoa replace chocolate spread?
Yes, date paste with cocoa can replace chocolate spread on toast, pancakes, or fruit. Expect a denser texture and a more pronounced date flavour rather than the smooth, milky taste of many commercial spreads.
Can you use date paste with cocoa instead of honey in baking?
Sometimes, but date paste with cocoa is thicker and less fluid than honey, so it does not swap in evenly in every recipe. It works best in moist bakes; adjust the liquid and sweetness to suit the batter.
Does date paste with cocoa contain added sugar?
Not necessarily: a simple homemade version needs only dates and cocoa, with no added sugar. Some recipes and packaged versions include additional sweeteners, so check the ingredients if avoiding them matters to you.
How can you make date paste with cocoa smooth rather than grainy?
For smoother date paste with cocoa, use soft, pitted dates and blend them thoroughly, scraping down the sides of the blender. If needed, add warm water a teaspoon at a time until the paste loosens.
How do you store date paste with cocoa after making it?
Store date paste with cocoa in a clean, airtight container in the refrigerator. Always use a clean spoon, and avoid leaving the container at room temperature for long, especially if the recipe contains added liquid.
Can you freeze date paste with cocoa?
Yes, date paste with cocoa freezes well. Freeze it in small, airtight portions so you can thaw only what you need; let a portion defrost in the refrigerator, then stir it before serving.
Can you add date paste with cocoa to oatmeal or smoothies?
Yes, date paste with cocoa mixes into oatmeal and smoothies as a sweet, cocoa-flavoured addition. Stir it into warm oats, or blend it with the other smoothie ingredients so the thick paste disperses evenly.
Is date paste with cocoa suitable for people with diabetes?
People with diabetes should account for date paste with cocoa as a source of carbohydrate, even when it contains no added sugar. Portion choices and glucose responses vary, so ask your doctor or dietitian how it fits your plan.
Date paste with cocoa Vitamins & Minerals
Vitamins
B5
0.14mg · 3% DV
B6
0.03mg · 2% DV
B3
0.22mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Copper
0.05mg · 6% DV
Potassium ⭐
108mg · 3% DV
Manganese
0.06mg · 3% DV
Magnesium
9mg · 2% DV
Sodium
1mg · 0% DV
Date paste with cocoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date paste with cocoa
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 paste with cocoa?
Date paste with cocoa combines puréed, pitted dates with cocoa for a thick, naturally sweet spread. Dates have long been used in Middle Eastern and North African cooking; adding cocoa gives the paste a chocolate-like note without changing its fruit-based character.
Its soft, sticky texture works on toast, stirred into porridge, or spooned over yoghurt and fruit. In date-growing regions, date pastes are also used in home baking and sweets; elsewhere, this version can add sweetness to smoothies or snacks. It provides fibre, while its sweetness means a little often goes a long way. Pair it with plain yoghurt or unsweetened oats for a less dessert-like snack, or use it in place of some added sugar in a recipe.
How Nutritious Is Date paste with cocoa?
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 paste with cocoa 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 paste with cocoa Contain Allergens?
No known major allergens
Which Diets Is Date paste with cocoa 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 paste with cocoa Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.04g
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Nutrition data compiled from USDA FoodData Central and scientific sources.