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Date syrup Calories
Natural sweetener, high in sugars
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
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 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.
What is Date syrup?
Date syrup is a thick sweetener made by extracting and concentrating the juice of dates. It has a dark, glossy appearance and a rounded sweetness with caramel-like notes. It is associated with Middle Eastern and North African food traditions, and is now used in kitchens around the world.
Drizzle it over yoghurt, porridge, pancakes or toast, stir it into drinks, or use it in baking and sauces. Its flavour pairs especially well with tahini, nuts and warm spices. Date syrup is mostly carbohydrate and notably high in sugars, so a little often goes a long way; reduce other sweeteners in a recipe when using it. It adds date flavour as well as sweetness, rather than acting as a neutral substitute.
Date syrup Nutrition Facts
Selected: 100 g
310
KCAL / 100G
Carbs
75g
· 27% DV
Protein
1.5g
· 3% DV
Fat
0.1g
· 0% DV
Fiber
2g
· 7% 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 Vitamins & Minerals
Vitamins
B3
1.2mg · 8% DV
B6
0.12mg · 7% DV
B2
0.06mg · 5% DV
B5
0.25mg · 5% DV
Minerals
Potassium ⭐
650mg · 19% DV
Magnesium
35mg · 8% DV
Phosphorus
55mg · 8% DV
Iron
1mg · 6% DV
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.
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 310 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 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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Date syrup Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Compare Date syrup
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Frequently Asked Questions About Date syrup
What is date syrup made from?
Date syrup is made from dates, which are softened, pressed or blended, and strained before the liquid is reduced to a thick syrup. The exact texture and ingredients vary by production method; some versions are more concentrated than others.
How is date syrup different from honey?
Date syrup comes from dates, while honey is made by bees from nectar. Date syrup has a deep, fruity, caramel-like flavor and is plant-based; it does not have the same floral taste or texture as honey.
Can date syrup replace maple syrup?
Yes, date syrup can replace maple syrup as a topping, but its flavor is darker and more fruit-forward. It works well on pancakes, oatmeal, and yogurt, though it may overpower delicate flavors that pair better with maple.
Can you bake with date syrup?
Yes, date syrup works in many baked goods, including muffins, quick breads, and cookies. Because it adds liquid as well as sweetness, reducing another liquid in the recipe can help keep the texture from becoming too soft.
Does date syrup taste like dates?
Yes, date syrup keeps a noticeable date flavor, usually with caramel-like notes. Its taste is more distinctive than plain sugar, so it may be especially noticeable in lightly flavored drinks or desserts.
How should you store date syrup after opening?
Store opened date syrup tightly sealed in a cool, dry place away from direct sunlight, and use a clean spoon each time. Follow the product’s storage directions if they differ, since processing methods can vary.
Can date syrup crystallize?
Yes, date syrup can form crystals over time, and crystallization alone does not necessarily mean it has spoiled. Warm the closed container gently in a bowl of warm water to loosen it; avoid heating the container directly over high heat.
Is date syrup healthier than white sugar?
Not automatically. Date syrup is still a concentrated sweetener, although it can retain some date flavor and small amounts of fruit components. Replacing sugar with it does not make a very sweet recipe low in sugar.
Does date syrup raise blood sugar?
Yes, date syrup can raise blood sugar because it contains concentrated sugars. Its origin in dates does not prevent that effect; people managing diabetes should discuss suitable portions with their healthcare professional or dietitian.
Can date syrup be used instead of sugar in every recipe?
No, date syrup does not work as a one-for-one substitute in every recipe. Its liquid form and distinctive flavor can change a recipe’s moisture, browning, and taste, so it is best used in recipes designed for liquid sweeteners.
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Nutrition data compiled from USDA FoodData Central and scientific sources.