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Date syrup Calories
Naturally sweet, energy-dense syrup made from dates
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Date syrup (20 g) has 62 calories. That works out to 310 calories per 100 g. It contains 15.2 g of carbs, 0.3 g of protein, 0 g of fat and 0.4 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Date syrup Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
62
KCAL / 20G
Carbs
15.2g
· 6% DV
Protein
0.3g
· 1% DV
Fat
0g
· 0% DV
Fiber
0.4g
· 1% 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 syrup nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 62 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 15.2 g | 6% |
| Fiber | 0.4 g | 1% |
| 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 syrup?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 62 kcal |
| 1 teaspoon (small) | 7 g | 22 kcal |
| 1 serving (small) | 30 g | 93 kcal |
| 2 tablespoon (double) | 40 g | 124 kcal |
| 1 serving (large) | 60 g | 186 kcal |
| 0.25 cup (quarter) | 80 g | 248 kcal |
| 100 g | 100 g | 310 kcal |
| ½ cup (half) | 160 g | 496 kcal |
Calculated from 310 calories per 100 g.
Frequently Asked Questions About Date syrup
What is date syrup, and how is it made?
Date syrup is a thick sweetener made by extracting liquid from dates and concentrating it. Producers commonly heat dates with water, strain the mixture, and reduce the liquid; commercial methods and added ingredients can vary.
Is date syrup healthier than honey or sugar?
Date syrup is not automatically healthier than honey or table sugar: it is still a concentrated sweetener. It may retain small amounts of date-derived nutrients, but its main role in a meal is to add sweetness.
Can you use date syrup instead of sugar in baking?
Yes, date syrup can sweeten baked goods, but it adds liquid and gives them a darker color and date flavor. Replacing all the sugar may change texture, so use a recipe developed for liquid sweeteners or adjust the other liquids.
Does date syrup raise blood sugar?
Yes, date syrup contains sugars and can raise blood glucose. If you have diabetes, how much fits your meal plan depends on your individual treatment and diet; ask your clinician or dietitian for personalized guidance.
How do you use date syrup in recipes?
Use date syrup in dressings, marinades, oatmeal, yogurt, or sauces when you want a deep, fruity sweetness. Its strong flavor works especially well with nuts, tahini, warm spices, and roasted vegetables.
Does date syrup taste like dates?
Yes, date syrup usually has a rich, fruity flavor reminiscent of dates, often with caramel-like notes. The intensity varies with the dates and production method, so it can taste noticeably different from neutral sweeteners such as white sugar.
Can date syrup be used in coffee or tea?
Yes, date syrup can sweeten coffee or tea, though its date flavor may be noticeable. Stir it into a warm drink until dissolved; in a cold drink, mix it with a little warm liquid first.
How should you store date syrup after opening?
Keep date syrup tightly sealed in a cool, dry place unless the product’s instructions call for refrigeration after opening. Use a clean spoon each time to avoid introducing crumbs or moisture into the container.
Can babies have date syrup?
Avoid giving date syrup to babies under 12 months, and do not use it as a routine sweetener for young children. It is a concentrated sweetener, not a necessary addition to a child’s meals.
Can date syrup replace honey in recipes?
Yes, date syrup can replace honey in some recipes, but the result will have a stronger date flavor and may be thinner or darker. For baking, use a recipe that accounts for liquid sweeteners rather than assuming the swap is exact.
Date syrup Vitamins & Minerals
Vitamins
B6
0.02mg · 1% DV
B5
0.07mg · 1% DV
B3
0.22mg · 1% DV
B2
0.01mg · 1% DV
Minerals
Copper
0.04mg · 4% DV
Potassium ⭐
124mg · 4% DV
Manganese
0.04mg · 2% DV
Magnesium
7mg · 2% DV
Sodium
2.4mg · 0% DV
Date syrup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date syrup
To burn the 62 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 syrup?
Date syrup is a thick sweetener made from dates, traditionally used across the Middle East and parts of the Mediterranean where dates are widely grown. It has a glossy, pourable texture and a deep, fruity sweetness with caramel-like notes. In its regions of origin, it is drizzled over bread or tahini and stirred into dishes; elsewhere, it also works well on porridge, yoghurt and pancakes, or in baking as an alternative to other syrups.
It is carbohydrate- and energy-dense, with very little fat, so a small drizzle can add plenty of sweetness. Use it sparingly if you want the other flavours in a dish to come through, and pair it with tangy yoghurt, nuts or tahini for contrast.
How Nutritious Is Date syrup?
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 syrup 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 syrup Contain Allergens?
No known major allergens
Which Diets Is Date syrup 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 syrup Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.