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Date-sweetened cocoa Calories
No refined added sugar; provides cocoa polyphenols, magnesium, and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Date-sweetened cocoa (16 g) has 41 calories. That works out to 255 calories per 100 g. It contains 7.9 g of carbs, 1.7 g of protein, 1.4 g of fat and 3.2 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Date-sweetened cocoa Nutrition Facts
Selected: 2 tablespoon (medium) · 16 g
41
KCAL / 16G
Carbs
7.9g
· 3% DV
Protein
1.7g
· 3% DV
Fat
1.4g
· 2% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 13% · Fat 25%
Date-sweetened cocoa nutrition facts table · 2 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 41 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.82 g | 4% |
| Trans fat | 0 g | |
| Sodium | 2.88 mg | 0% |
| Total carbohydrate | 7.9 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 1.7 g | 3% |
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-sweetened cocoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 8 g | 20 kcal |
| 1 teaspoon (small) | 3 g | 8 kcal |
| 2 teaspoon (medium) | 6 g | 15 kcal |
| 2 tablespoon (medium) | 16 g | 41 kcal |
| 1 serving (medium) | 20 g | 51 kcal |
| 3 tablespoon (large) | 24 g | 61 kcal |
| 1 serving (large) | 30 g | 77 kcal |
| 100 g | 100 g | 255 kcal |
Calculated from 255 calories per 100 g.
Frequently Asked Questions About Date-sweetened cocoa
What is date-sweetened cocoa made from?
Date-sweetened cocoa combines cocoa with a date-based sweetener, often date powder. The exact ingredients and proportions vary by product, so it may taste more or less sweet and have a different texture from plain cocoa powder.
Can date-sweetened cocoa be stirred into coffee?
Yes, date-sweetened cocoa can be added to coffee for a cocoa-and-date flavor. Mix it with a small splash of warm coffee first to make a smooth paste, then stir in the rest; dry powder may not dissolve fully on its own.
Does date-sweetened cocoa contain caffeine?
Yes, date-sweetened cocoa contains some caffeine because it contains cocoa. Cocoa also naturally contains theobromine, a related stimulant. The amount depends on the cocoa used, so avoid assuming it is caffeine-free if you are sensitive to stimulants.
Can date-sweetened cocoa go in overnight oats?
Yes, date-sweetened cocoa works well in overnight oats. Stir it into the milk or yogurt before adding the oats so it disperses more evenly, then taste before adding another sweetener because the dates already contribute sweetness.
Can date-sweetened cocoa replace sugar in a recipe?
Not completely: date-sweetened cocoa adds cocoa flavor and date solids as well as sweetness, while sugar mainly sweetens. It can replace some cocoa and sweetener together, but changing it one-for-one may alter a recipe’s moisture and texture.
Is date-sweetened cocoa the same as hot chocolate mix?
No, date-sweetened cocoa is not necessarily the same as hot chocolate mix. It is cocoa sweetened with dates, while hot chocolate mixes may contain other ingredients such as milk powder or additional sweeteners. Check the product’s ingredient list to know what is included.
Does date-sweetened cocoa taste like chocolate?
Yes, it has a chocolate-like cocoa flavor, usually with a mild fruity or caramel-like note from the dates. It is generally less creamy than a prepared chocolate drink unless you mix it with milk or another creamy liquid.
Can date-sweetened cocoa be used in smoothies?
Yes, blend date-sweetened cocoa into a smoothie with milk, yogurt, or a plant-based drink. It pairs particularly well with banana or nut butter, and blending helps distribute the powder and date ingredients more evenly than stirring.
How should date-sweetened cocoa be stored after opening?
Keep date-sweetened cocoa tightly sealed in a cool, dry cupboard away from heat and moisture. Use a dry spoon each time. If the product has been mixed with fresh dates at home, refrigerate it and use it sooner than a dry packaged blend.
Can people with diabetes have date-sweetened cocoa?
Some people with diabetes may be able to include date-sweetened cocoa, but the dates still contribute sugars and can affect blood glucose. Check the serving and ingredients against your meal plan; ask your diabetes care team if you need advice for your treatment.
Date-sweetened cocoa Vitamins & Minerals
Vitamins
B2
0.03mg · 2% DV
B3
0.34mg · 2% DV
Biotin
0.51µg · 2% DV
B6
0.02mg · 1% DV
Minerals
Copper
0.34mg · 38% DV
Magnesium
62mg · 15% DV
Phosphorus
82mg · 12% DV
Manganese
0.18mg · 8% DV
Potassium ⭐
200mg · 6% DV
Sodium
2.88mg · 0% DV
Date-sweetened cocoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date-sweetened cocoa
To burn the 41 calories in 2 tablespoon (medium) (16 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-sweetened cocoa?
Date-sweetened cocoa combines cocoa with dates for sweetness. It is a versatile pantry product rather than a traditional dish, and can be used in drinks as well as in baking or breakfast bowls. The dates give it sweetness without refined added sugar.
Expect a deep cocoa taste with a mellow, fruity note from the dates. Stir it into warm milk or a plant-based drink, or sprinkle it over porridge, yoghurt or fruit. Its fibre content stands out at 19.8 g per 100 g. For a lighter drink, use a modest amount and choose an unsweetened milk or plant-based alternative; in baking, adjust other sweeteners to taste.
How Nutritious Is Date-sweetened cocoa?
Nutrient density
High
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
High
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-sweetened cocoa 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-sweetened cocoa Contain Allergens?
No known major allergens
Which Diets Is Date-sweetened cocoa 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-sweetened cocoa Fat Profile
SATURATED
0.82g
MONOUNSATURATED
0.43g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 43:1
Above the ideal 4:1 (43:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.