Date syrup is a natural sweetener that has become increasingly popular in recent years as a healthy alternative to refined sugars. But is it really as nutritious as some claim? Let’s take a closer look at the nutrition profile and health impacts of date syrup.
What is date syrup?
Date syrup is made by boiling down dates into a thick, molasses-like syrup. It may also be labeled as date honey, silan, or rub. True date syrup is made solely from dates and water, with no added sweeteners.
Date syrup has been used as a natural sweetener in Middle Eastern cooking for centuries. It has a rich, caramel-like flavor and can be used in place of other liquid sweeteners like honey, maple syrup, and agave nectar.
Nutrition facts
The exact nutrition profile of date syrup can vary based on the variety of dates used and how condensed it is. However, in general, 2 tablespoons (30mL) of date syrup contains:
- Calories: 120
- Total fat: 0g
- Sodium: 2mg
- Potassium: 270mg
- Total carbs: 29g
- Dietary fiber: 2g
- Sugars: 27g
- Protein: 1g
So a 2 tablespoon serving of date syrup contains about 120 calories and 29g of sugar. It’s high in carbs yet low in fat, fiber, and protein.
Vitamins and minerals
Date syrup is a good source of several key micronutrients:
- Potassium: Date syrup is high in potassium, with 270mg per serving. Potassium helps control blood pressure and supports heart health.
- Magnesium: Each serving provides around 10% of your Daily Value for magnesium, which aids nerve and muscle function.
- Iron: Date syrup contains up to 20% DV for iron per serving, which helps transport oxygen throughout the body.
- Manganese: Date syrup provides around 15% DV for manganese, a mineral important for bone health and metabolism.
- Copper: You’ll get about 10% of your Daily Value for copper from date syrup. Copper assists with iron absorption.
- Vitamin B-6: Date syrup supplies around 10% DV for vitamin B6 per serving, which supports nervous system function.
So while date syrup is high in natural sugar, it does contain a variety of minerals and B vitamins. However, it does not supply significant amounts of fiber, protein, or vitamins A, C, D or B12.
Sugar and calories
The main drawback of date syrup is its high calorie and sugar content. A 2 tablespoon serving packs 29g of sugar and 120 calories. That’s even higher than honey, which has 64 calories and 17g of sugar per serving.
Over 90% of the calories in date syrup come from sugar. Consuming too much added or natural sugars can negatively impact blood sugar control, increase inflammation, and promote weight gain over time.
However, date syrup has a low glycemic index, meaning it does not spike blood sugar levels as dramatically as refined sugar. Its rich fiber and antioxidant content help slow the absorption of sugar in the bloodstream.
Antioxidants
Fresh dates are rich in protective plant compounds like flavonoids, phenols, and anthocyanins. Many of these antioxidants are retained in date syrup.
Antioxidants help reduce inflammation, enhance immunity, and protect cells against damage from unstable molecules called free radicals. This may lower the risk of certain chronic conditions like heart disease, cancer, and diabetes.
One study found date syrup has higher levels of phenolic compounds than similar sweeteners like maple syrup, agave nectar, and honey. So while high in sugar, date syrup may also supply beneficial antioxidants.
Downsides
There are a few potential downsides to keep in mind with date syrup:
- High in sugar and calories
- May spike blood sugar
- Low in protein, fiber, vitamins, and minerals
- Expensive compared to other sweeteners
- Not suitable for low carb or low sugar diets like keto
Additionally, some commercial date syrups may have added preservatives, flavors, or even sweeteners like sugar or high fructose corn syrup. Check the ingredients list and look for 100% pure date syrup.
Benefits
Some potential benefits of date syrup include:
- Low glycemic impact
- Source of antioxidants
- Supplies potassium, magnesium, and B vitamins
- Anti-inflammatory effects
- Sugar substitute for cooking and baking
- Long shelf life once opened
Uses
Date syrup can be used in many of the same ways as honey, maple syrup, and other liquid sweeteners:
- Drizzled over yogurt, oatmeal, or porridge
- Added to smoothies, coffee, or tea
- Used in salad dressings, marinades, and sauces
- Substitute for granulated sugar in baking
- Use in energy bars, granola, and other snacks
- Sweetener for cocktails, mocktails, and lemonade
When baking, you’ll need to use about 25% more date syrup than the amount of sugar called for, as it’s not quite as sweet. Reduce any liquids in the recipe by about 3 tablespoons per 1⁄4 cup date syrup used.
Date syrup can replace honey or maple syrup at a 1:1 ratio. It adds moisture and a caramel-like flavor to cakes, cookies, muffins, and more.
Quality
When purchasing date syrup, opt for pure, 100% date syrup without any added ingredients. It may be labeled as date honey, silan, or rub.
High quality date syrup should have a smooth, thick texture and rich amber to brown color. Avoid products that are thin, watery, or crystallized.
Date syrup is perishable once opened, so store in the refrigerator for up to 6 months. An unopened bottle can be stored in a cool, dark place for over a year.
You can find date syrup in Middle Eastern grocery stores, health food stores, and online retailers.
Is date syrup keto?
Date syrup is not keto-friendly, due to its high carb and sugar content. Just two tablespoons contains 29g of carbs and 27g of sugar.
To stay in ketosis, you must restrict net carbs to 20-50g per day. With nearly 30g of carbs and sugar in just a small amount of date syrup, it can easily knock you out of ketosis.
Other sweeteners like stevia, monk fruit, and erythritol contain minimal carbs and are better options for keto diets.
Is date syrup vegan?
Yes, pure date syrup that contains just dates and water is completely vegan and vegetarian. It’s made without any animal products.
Date syrup is a popular plant-based sweetener for vegans and vegetarians looking to reduce their refined sugar intake. It provides a natural, unprocessed alternative.
Is date syrup gluten-free?
Plain date syrup is naturally gluten-free, as it’s made solely from dates. Dates don’t contain any gluten.
However, some date syrups may be processed on equipment that also processes wheat. Look for bottles certified gluten-free if you have celiac disease or a gluten intolerance.
Is date syrup paleo?
Yes, date syrup fits into the Paleo diet, as it’s an unprocessed sweetener made from dates and water only. No refined sugars, artificial ingredients, grains, or legumes are used.
Dates have been consumed since ancient times, making them a Paleo-friendly food. Use date syrup to sweeten Paleo smoothies, desserts, sauces, and more.
Is date syrup Whole30 approved?
Date syrup is not compliant with the Whole30 program. Whole30 aims to eliminate all added sweeteners, including natural sources like honey, maple syrup, and date syrup.
If following the Whole30, avoid using date syrup. Rely on fruit, spices, herbs, and unsweetened versions of recipes to provide flavor instead.
Date syrup vs. honey
| Date Syrup | Honey | |
|---|---|---|
| Calories per serving | 120 | 64 |
| Sugar per serving | 27g | 17g |
| Glycemic index | 42 | 55-83 |
| Flavor | Rich, caramelized | Floral, sweet |
| Texture | Thick, sticky | Viscous, sticky |
Both date syrup and honey are naturally sweet, viscous liquids made from plant sources. However, date syrup is more dense with a deeper caramel flavor, while honey has a lighter floral taste.
Date syrup is higher in calories and sugar compared to honey. It also has a lower glycemic index, meaning it impacts blood sugar slightly less. Use date syrup when you want a more robust caramelized sweetness.
Date syrup vs. maple syrup
| Date Syrup | Maple Syrup | |
|---|---|---|
| Source | Dates | Maple tree sap |
| Calories per serving | 120 | 52 |
| Sugar per serving | 27g | 12g |
| Glycemic index | 42 | 54 |
| Flavor | Sweet, rich, caramelized | Sweet, maple flavor |
Maple syrup and date syrup are both popular natural sweeteners. Date syrup packs more calories and sugar due to its concentrated date content.
Maple syrup has a signature maple taste, while date syrup is more caramel-like. Date syrup has a slightly lower glycemic index as well. Use maple when you want a classic maple flavor and date syrup for its rich sweetness.
Date syrup vs. agave
| Date Syrup | Agave Nectar | |
|---|---|---|
| Source | Dates | Agave plant |
| Calories per serving | 120 | 60 |
| Sugar per serving | 27g | 16g |
| Glycemic index | 42 | 15 |
| Flavor | Rich, caramelized | Mild, neutral |
Both date syrup and agave nectar are syrupy sweeteners, but they have some distinct differences.
Agave has a more neutral, mild flavor compared to the rich caramel taste of date syrup. It’s also lower in calories and sugar than the more concentrated date syrup.
However, date syrup has a lower glycemic index than agave. So while agave has less sugar, it impacts blood sugar more significantly. Use date syrup when you want a bolder caramelized sweetness.
Risks and precautions
Date syrup is generally safe for most people when used moderately. However, there are some precautions to keep in mind:
- High in sugar and calories – limit intake if watching sugar and weight.
- May affect blood sugar – moderate intake if diabetic.
- Contains FODMAPs – avoid if following a low FODMAP diet.
- Risk of contaminants – purchase high quality, pure date syrup.
- Allergies – avoid if allergic to dates.
Pregnant women should also be mindful of their date syrup intake, as excessive sugar is not recommended during pregnancy.
The bottom line
Date syrup is a natural sweetener that contains some important nutrients like potassium, magnesium, and antioxidants. However, it is still high in sugar and calories and does not provide significant protein, fiber, or vitamins.
Using small amounts of date syrup to sweeten foods and drinks can provide flavor along with some benefits. But it should be used in moderation, especially by those monitoring their blood sugar levels or weight.
Make sure to stick to high quality, 100% pure date syrup without additives. Store opened bottles in the fridge to extend shelf life. Dilute date syrup when using it to prevent excess sugar and calories.
Overall, date syrup can be a tasty alternative to table sugar and processed sweeteners. But other options like fresh fruit, cinnamon, vanilla, and zero-calorie sweeteners provide sweetness without as much sugar and carbohydrate content.
