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Date peanut butter Calories
Energy-dense peanut butter naturally sweetened with dates, providing healthy fats and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Date peanut butter (20 g) has 107 calories. That works out to 533 calories per 100 g. It contains 6.3 g of carbs, 3.5 g of protein, 7.7 g of fat and 1.6 g of fiber. Its 2.6 mg of B3 covers 17% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Date peanut butter Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
107
KCAL / 20G
Carbs
6.3g
· 2% DV
Protein
3.5g
· 7% DV
Fat
7.7g
· 10% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 13% · Fat 64%
Date peanut butter nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 3.5 g | 7% |
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 peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 107 kcal |
| 1 teaspoon (small) | 10 g | 53 kcal |
| 1 serving (small) | 30 g | 160 kcal |
| 2 tablespoon (double) | 40 g | 213 kcal |
| 1 serving (medium) | 50 g | 267 kcal |
| 0.25 cup (quarter) | 64 g | 341 kcal |
| 1 serving (large) | 80 g | 426 kcal |
| 100 g | 100 g | 533 kcal |
| ½ cup (half) | 128 g | 682 kcal |
Calculated from 533 calories per 100 g.
Frequently Asked Questions About Date peanut butter
How do you make date peanut butter?
Make date peanut butter by blending roasted peanuts with pitted dates until smooth. If the dates are firm, softening them first helps them blend evenly. The final sweetness and texture vary with the type and amount of dates used.
Is date peanut butter healthier than regular peanut butter?
Date peanut butter adds the sweetness and fiber of dates to peanut butter’s fats and protein. It is not automatically healthier than plain peanut butter, and it typically contains more carbohydrates; the better choice depends on what you want from a spread.
Does date peanut butter contain added sugar?
Not necessarily: date peanut butter made only with peanuts and dates gets its sweetness from the fruit, not added sugar. Some products include extra sweeteners, so check the ingredient list rather than assuming every jar has the same recipe.
What can you eat with date peanut butter?
Date peanut butter works on toast, stirred into oatmeal, blended into smoothies, or paired with apple or banana slices. Since it is already sweet, it can add flavor without honey or jam.
Does date peanut butter need to be refrigerated?
Follow the storage instructions on the jar, since recipes differ. Keep it tightly closed and away from heat; homemade date peanut butter is best refrigerated and handled with a clean utensil to help it stay fresh.
Can date peanut butter help with weight loss?
Date peanut butter does not cause weight loss on its own. Its fat and fiber may make a serving satisfying, but it is energy-dense, so generous spoonfuls can add up quickly.
Is date peanut butter suitable for people with diabetes?
Date peanut butter contains carbohydrates from the dates, so it can raise blood sugar even though it also contains fat and fiber. The amount and response vary; if you have diabetes, ask your clinician or dietitian how to fit it into your plan.
Why does oil separate in date peanut butter?
Oil separation in date peanut butter is normal, particularly in products without stabilizers. Stir it back in rather than pouring it off; discard the spread if it develops an off smell or other signs of spoilage.
Can babies eat date peanut butter?
Babies can have a thinly spread or thinned serving of date peanut butter once they are ready for solid foods, provided peanuts are safe for them. Never offer a thick spoonful, which can be a choking hazard, and follow your pediatrician’s advice about introducing allergens.
Can you use date peanut butter in baking?
Yes, date peanut butter can add nutty flavor and sweetness to cookies, bars, and other baked goods. Because it contains both dates and peanuts, it may change a recipe’s sweetness and texture, so it may not replace plain peanut butter or sugar in equal amounts.
Date peanut butter Vitamins & Minerals
Vitamins
B3
2.64mg · 17% DV
Biotin
3.4µg · 11% DV
Vitamin E
1.02mg · 7% DV
B5
0.27mg · 5% DV
Minerals
Copper
0.1mg · 11% DV
Phosphorus
62mg · 9% DV
Manganese
0.18mg · 8% DV
Magnesium
31mg · 7% DV
Potassium ⭐
110mg · 3% DV
Sodium
2.4mg · 0% DV
Date peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date peanut butter
To burn the 107 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 peanut butter?
Date peanut butter combines ground peanuts with dates, which add sweetness and a soft, caramel-like note. It is a spread rather than a traditional dish, and is often sold ready-made or blended at home for breakfasts and snacks.
Spread it on toast, swirl it into porridge or yoghurt, or serve a little alongside apple or banana slices. It is energy-dense, with substantial fat as well as fibre; a 100 g portion provides 8.2 g of fibre. Its sweetness and richness mean a modest spoonful can go a long way, especially if you pair it with fresh fruit or plain yoghurt.
How Nutritious Is Date peanut butter?
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 Date peanut butter 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 peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Date peanut butter 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 peanut butter Fat Profile
SATURATED
1.44g
MONOUNSATURATED
3.88g
POLYUNSATURATED
2.22g
Omega 6:3 ratio 216:1
Above the ideal 4:1 (216:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.