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Sugar-Free Date Syrup Calories
Natural, sugar-free, fiber-rich, mineral-rich
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Sugar-Free Date Syrup (20 g) has 54 calories. That works out to 270 calories per 100 g. It contains 14 g of carbs, 0.4 g of protein, 0 g of fat and 1.4 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Sugar-Free Date Syrup Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
54
KCAL / 20G
Carbs
14g
· 5% DV
Protein
0.4g
· 1% DV
Fat
0g
· 0% DV
Fiber
1.4g
· 5% 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%
Sugar-Free Date Syrup nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 1.4 g | 5% |
| Protein | 0.4 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 Sugar-Free Date Syrup?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 54 kcal |
| 1 teaspoon (small) | 7 g | 19 kcal |
| 1 piece (small) | 15 g | 41 kcal |
| 1 serving (medium) | 30 g | 81 kcal |
| 2 tablespoon (large) | 40 g | 108 kcal |
| 100 g | 100 g | 270 kcal |
| 1 cup (large) | 250 g | 675 kcal |
| 1 pack (jumbo) | 300 g | 810 kcal |
Calculated from 270 calories per 100 g.
Frequently Asked Questions About Sugar-Free Date Syrup
Is sugar-free date syrup really sugar-free?
No. “Sugar-free” commonly means that no sugar has been added; dates still contribute their natural sugars and carbohydrates. Sugar-free date syrup is therefore not the same as a product with no sugars at all.
What does sugar-free date syrup taste like?
Sugar-free date syrup tastes distinctly of dates, with a rich caramel-like sweetness. Its flavor is usually deeper and fruitier than plain sugar syrup, so it can noticeably change the taste of drinks, sauces, and desserts.
How can you use sugar-free date syrup?
Stir sugar-free date syrup into porridge, yogurt, smoothies, or sauces, or drizzle it over pancakes. Its date flavor works especially well with tahini, nuts, and warm spices such as cinnamon.
Can sugar-free date syrup replace honey or maple syrup?
Usually, sugar-free date syrup can replace honey or maple syrup as a pourable sweetener, but the flavor will be different. It brings a pronounced date taste, so it may not suit recipes where a neutral sweetness is important.
Can you bake with sugar-free date syrup instead of sugar?
Yes, but sugar-free date syrup is liquid, so replacing granulated sugar can change a bake’s moisture and texture. Start with a recipe designed for liquid sweeteners or adjust the other liquids rather than swapping it cup for cup.
Does sugar-free date syrup raise blood sugar?
Yes. The natural sugars and carbohydrates in dates can raise blood glucose, despite the “sugar-free” name. If you have diabetes, account for the serving in your meal plan and ask your clinician or dietitian for advice tailored to you.
How should you store sugar-free date syrup after opening?
Keep sugar-free date syrup tightly sealed in a cool, dry place, unless its label specifically says to refrigerate it after opening. Use a clean spoon each time to avoid introducing crumbs or other contaminants.
Is sugar-free date syrup healthier than honey?
Neither is automatically healthier for everyone: sugar-free date syrup contains date-derived components, while honey has a different flavor and composition. Both are concentrated sweeteners, and “sugar-free” does not mean date syrup contains no natural sugar.
Can babies have sugar-free date syrup?
It is best not to give sugar-free date syrup to children under two. It is a concentrated sweetener, and the “sugar-free” label does not remove the natural sugars in dates; young children do not need it added to their food.
Sugar-Free Date Syrup Vitamins & Minerals
Vitamins
B5
0.14mg · 3% DV
B3
0.3mg · 2% DV
B6
0.03mg · 2% DV
B2
0.01mg · 1% DV
Minerals
Copper
0.06mg · 7% DV
Potassium ⭐
130mg · 4% DV
Magnesium
10mg · 2% DV
Manganese
0.04mg · 2% DV
Sodium
2mg · 0% DV
Sugar-Free Date Syrup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-Free Date Syrup
To burn the 54 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 Sugar-Free Date Syrup?
Sugar-Free Date Syrup is a thick sweetener made by crushing or cooking dates and concentrating their juice, without adding sugar. The name refers to the absence of added sugar, not to dates being free of naturally occurring carbohydrates. It has a rich, caramel-like sweetness and a sticky, pourable texture.
Across the Middle East and beyond, it is drizzled over tahini, bread, porridge or yoghurt, and used to sweeten baking and drinks. A tablespoon can add plenty of sweetness, so start with a small amount; 100 g provides 70 g of carbohydrates. Its fibre content distinguishes it from many refined syrups, but it is still energy-dense. Pair it with yoghurt, nuts or tahini for a satisfying breakfast or snack.
How Nutritious Is Sugar-Free Date Syrup?
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 Sugar-Free Date Syrup 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 Sugar-Free Date Syrup Contain Allergens?
No known major allergens
Which Diets Is Sugar-Free Date Syrup 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
Sugar-Free Date Syrup Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.