Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Pol’s Date Paste Calories
Natural date paste, high energy, source of fiber and potassium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Pol’s Date Paste (20 g) has 55 calories. That works out to 277 calories per 100 g. It contains 15 g of carbs, 0.4 g of protein, 0 g of fat and 1.4 g of fiber. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Pol’s Date Paste Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
55
KCAL / 20G
Carbs
15g
· 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%
Pol’s Date Paste nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.4 mg | 0% |
| Total carbohydrate | 15 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Tablespoon of Pol’s Date Paste?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 55 kcal |
| 1 teaspoon (small) | 7 g | 19 kcal |
| 1 piece (medium) | 30 g | 83 kcal |
| 2 tablespoon (large) | 40 g | 111 kcal |
| 1 serving (large) | 50 g | 139 kcal |
| 100 g | 100 g | 277 kcal |
| 1 pack (whole) | 100 g | 277 kcal |
| 1 cup (jumbo) | 240 g | 665 kcal |
Calculated from 277 calories per 100 g.
Frequently Asked Questions About Pol’s Date Paste
How do you use Pol’s Date Paste?
Use Pol’s Date Paste as a spread or stir it into oatmeal, yogurt, smoothies, sauces, and desserts. Its thick texture blends best when mixed with a little warm water or another liquid first.
What is Pol’s Date Paste made from?
Pol’s Date Paste is made primarily from dates mashed into a smooth paste. Check the ingredient list on the jar for whether this particular product includes any additional ingredients.
Can Pol’s Date Paste replace sugar in baking?
Yes, Pol’s Date Paste can sweeten many baked goods in place of some or all of the sugar. It adds moisture and date flavor, so the texture may change; adjust the recipe’s liquid and sweetness as needed.
How should you store Pol’s Date Paste after opening?
Close Pol’s Date Paste tightly after each use and store it in a cool, dry place; refrigeration is useful in a warm kitchen. Use a clean utensil each time to help keep the paste fresh.
Can you use Pol’s Date Paste instead of whole dates?
Yes, Pol’s Date Paste can replace whole dates when a recipe needs a smooth, blended ingredient, such as energy bites or a filling. It is wetter and more uniform than chopped dates, so adjust the recipe’s consistency.
What can you make with Pol’s Date Paste?
Pol’s Date Paste works in energy balls, snack bars, cookies, cakes, smoothies, and sauces. It is especially handy when you want dates to blend evenly into a mixture rather than remain as pieces.
Can Pol’s Date Paste be frozen?
Yes, Pol’s Date Paste can be frozen. Divide it into recipe-sized portions in an airtight freezer-safe container, then thaw only what you need; avoid refreezing a portion once thawed.
Is Pol’s Date Paste a good sweetener for people with diabetes?
Pol’s Date Paste contains sugars naturally present in dates and can raise blood glucose. If you have diabetes, fit it into your individual meal plan and ask your clinician or dietitian about an appropriate portion.
Is Pol’s Date Paste healthier than regular sugar?
Pol’s Date Paste provides some fiber and minerals because it is made from dates, while table sugar does not. It is still a concentrated sweetener, so replacing sugar with it does not make every recipe low in sugar.
Does Pol’s Date Paste need to be diluted before mixing?
No, Pol’s Date Paste does not always need diluting. Stir it straight into moist mixtures; if it is too firm to blend smoothly, loosen a small amount with warm water or another liquid.
Pol’s Date Paste Vitamins & Minerals
Vitamins
B5
0.16mg · 3% DV
B6
0.05mg · 3% DV
B3
0.32mg · 2% DV
Biotin
0.34µg · 1% DV
Minerals
Copper
0.04mg · 4% DV
Potassium ⭐
131mg · 4% DV
Manganese
0.06mg · 3% DV
Magnesium
8.6mg · 2% DV
Sodium
0.4mg · 0% DV
Pol’s Date Paste Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pol’s Date Paste
To burn the 55 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 Pol’s Date Paste?
Pol’s Date Paste is a thick, naturally sweet paste made by mashing dates. It has a rich, fruity flavour with caramel-like notes, and can be eaten on its own or used to sweeten recipes. Date paste is familiar in Middle Eastern and North African cooking, and is also a handy pantry ingredient for home baking elsewhere.
Spread it on toast, swirl it into porridge or yoghurt, or blend it into smoothies and homemade snack bars. It is concentrated in carbohydrates and provides fibre, so a small spoonful can add plenty of sweetness. Pair it with nuts or plain yoghurt for a more filling snack, or use it in place of some of the sugar in baked goods.
How Nutritious Is Pol’s Date Paste?
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 Pol’s Date Paste 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 Pol’s Date Paste Contain Allergens?
No known major allergens
Which Diets Is Pol’s Date Paste 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
Pol’s Date Paste Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
Compare Pol’s Date Paste
Foods Similar to Pol’s Date Paste
Have another question about Pol’s Date Paste?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.