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Date puree Calories
Natural sweetener, source of fiber, rich in minerals
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Date puree (40 g) has 111 calories. That works out to 277 calories per 100 g. It contains 30 g of carbs, 0.8 g of protein, 0.1 g of fat and 2.8 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
What is Date puree?
Date puree is made by removing the pits from dates and blending the fruit into a thick, smooth paste; a little water may be added to loosen it. It has a deep caramel-like sweetness and a dense, spoonable texture. Dates are widely eaten across the Middle East and North Africa, while date puree is also handy in kitchens elsewhere as a sweetener for baking, porridge and smoothies.
Stir it into yoghurt or oatmeal, spread it on toast, or use it to sweeten energy bites and desserts. It provides fibre, but is still concentrated in natural sugars, so start with a small spoonful and reduce other sweeteners in a recipe to keep the result balanced.
Date puree Nutrition Facts
Selected: 100 g
277
KCAL / 100G
Carbs
75g
· 27% DV
Protein
2g
· 4% DV
Fat
0.2g
· 0% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 97% · Protein 3% · Fat 0%
Date puree Vitamins & Minerals
Vitamins
B5
0.8mg · 16% DV
B6
0.24mg · 14% DV
B3
1.6mg · 10% DV
Biotin
1.7µg · 6% DV
Minerals
Potassium ⭐
696mg · 20% DV
Magnesium
54mg · 13% DV
Phosphorus
62mg · 9% DV
Calcium
64mg · 6% DV
How Nutritious Is Date puree?
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.
Date puree Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date puree
To burn the 277 calories in 100 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.
Is Date puree 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 puree Contain Allergens?
No known major allergens
Which Diets Is Date puree 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 puree Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Date puree
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Frequently Asked Questions About Date puree
How do you make date puree?
Date puree is made by blending pitted, soft dates until smooth. If the dates are firm, soak them in warm water first, then add a little water while blending until the mixture reaches a spoonable consistency.
Can date puree replace sugar in baking?
Yes, date puree can replace some or all of the sugar in many recipes, but it also adds moisture and fruit solids. That can make baked goods denser, so adjust other liquids and expect a deeper, caramel-like flavor.
What can you use date puree for?
Date puree works in oatmeal, yogurt, smoothies, sauces, and baked goods. Its thick texture makes it useful as a natural sweetener and binder, but its pronounced date flavor is noticeable in mild-tasting recipes.
How should you store date puree?
Store date puree in a clean, airtight container in the refrigerator. Homemade puree containing added water can spoil sooner; discard it if you notice mold, a fermented smell, or an unusual change in appearance.
Can you freeze date puree?
Yes, date puree freezes well. Portion it into sealed freezer-safe containers or an ice-cube tray so you can thaw only what a recipe needs; stir it after thawing to restore an even texture.
Does date puree work in brownies and cookies?
Yes, date puree can sweeten brownies and soft cookies while adding moisture and chewiness. It may make crisp cookies softer, so it is a better fit for fudgy or tender recipes than for crunchy ones.
Is date puree the same as date syrup?
No, date puree is made by blending whole dates and retains their fiber. Date syrup is a strained, concentrated sweetener, so it is thinner and behaves differently in recipes.
Can babies eat date puree?
Yes, babies who have started solid foods can be offered smooth date puree in a small amount. It is naturally very sweet, so use it sparingly rather than as a regular substitute for less-sweet foods.
Do you need to soak dates before making date puree?
No, soft dates do not need soaking before making date puree. Soaking helps when dates are dry or firm and makes them easier to blend; drain them first if you want a thicker puree.
Why is my date puree grainy?
Date puree can turn out grainy when the dates are too dry, their skins remain tough, or the blender cannot break them down fully. Soften firm dates in warm water and blend longer, adding water gradually.
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Nutrition data compiled from USDA FoodData Central and scientific sources.