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Date molasses Calories
Natural sweetener, high energy, source of iron and potassium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Date molasses (20 g) has 62 calories. That works out to 310 calories per 100 g. It contains 15 g of carbs, 0.4 g of protein, 0 g of fat and 1.6 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Date molasses Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
62
KCAL / 20G
Carbs
15g
· 5% DV
Protein
0.4g
· 1% DV
Fat
0g
· 0% 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 97% · Protein 3% · Fat 0%
Date molasses nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 62 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 1.6 g | 6% |
| 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 Date molasses?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 62 kcal |
| 1 teaspoon (small) | 7 g | 22 kcal |
| 1 piece (small) | 15 g | 47 kcal |
| 1 serving (medium) | 30 g | 93 kcal |
| 2 tablespoon (large) | 40 g | 124 kcal |
| 100 g | 100 g | 310 kcal |
| 1 pack (large) | 200 g | 620 kcal |
| 1 cup (large) | 250 g | 775 kcal |
| 1 bottle (jumbo) | 350 g | 1085 kcal |
Calculated from 310 calories per 100 g.
Frequently Asked Questions About Date molasses
What is Date molasses?
Date molasses is a thick, dark sweetener made by extracting juice from dates and concentrating it. It has a rich caramel-like fruit flavor and is used in sauces, baking, and as a drizzle.
How do you use Date molasses?
Use Date molasses in marinades, salad dressings, yogurt, oatmeal, or baked goods, or drizzle it over toast. Its strong sweetness and distinct date flavor can take over a dish, so start with a small amount.
Is Date molasses the same as date syrup?
Usually, yes: Date molasses and date syrup are commonly used for a concentrated sweetener made from dates. The names and production methods can vary by region and brand, so the ingredient list is the best way to compare specific products.
How is Date molasses made?
Date molasses is made by crushing or soaking dates to extract their juice, then concentrating the liquid, often with heat. That concentration step makes it a processed product rather than simply mashed or blended whole dates.
Can Date molasses replace honey or maple syrup?
Yes, Date molasses can replace honey or maple syrup in many sauces, dressings, and baked recipes. Its fruitier, deeper flavor will change the result, so use it first in recipes where a date or caramel note fits.
Does Date molasses go bad after opening?
Date molasses can spoil or develop mold if moisture or contaminants get into the jar. Keep it tightly sealed in a cool, dry place, use a clean spoon, and follow the storage directions on its packaging.
Can you bake with Date molasses?
Yes, Date molasses works in cakes, cookies, breads, and sauces, especially when a rich date flavor is welcome. Because it adds liquid as well as sweetness, changing the amount may affect a recipe’s texture and browning.
Why does Date molasses crystallize?
Date molasses may crystallize as its sugars form solid crystals, particularly during storage or temperature changes. Crystallization alone does not prove it has spoiled; gently warm the closed jar in warm water and stir it.
Is Date molasses suitable for people with diabetes?
People with diabetes should treat Date molasses as a concentrated source of carbohydrate, even though it comes from dates. It can raise blood glucose, so ask your clinician or dietitian how a portion fits your individual plan.
Can babies have Date molasses?
Date molasses is not a recommended sweetener for babies, and added sugars should be avoided for children under two. It is not the same as whole dates, which can be offered in an age-appropriate texture when a baby is ready for solids.
Date molasses Vitamins & Minerals
Vitamins
B5
0.12mg · 2% DV
B6
0.04mg · 2% DV
B3
0.24mg · 2% DV
B2
0.01mg · 1% DV
Minerals
Copper
0.06mg · 7% DV
Potassium ⭐
140mg · 4% DV
Magnesium
12mg · 3% DV
Iron
0.5mg · 3% DV
Sodium
2mg · 0% DV
Date molasses Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date molasses
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 molasses?
Date molasses is a thick syrup made by extracting and reducing the juice or pulp of dates. It is used in date-growing parts of the Middle East and North Africa, where it may also be called date syrup or dibs.
Its deep sweetness and caramel-like fruitiness work well drizzled over yoghurt, porridge or pancakes, stirred into sauces, or paired with tahini and bread. It is an energy-dense sweetener, with 75 g of carbohydrate per 100 g. Use a small spoonful when you want date flavour without making a dish overly sweet; it also pairs nicely with nuts or plain yoghurt.
How Nutritious Is Date molasses?
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 molasses 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 molasses Contain Allergens?
No known major allergens
Which Diets Is Date molasses 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 molasses 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.