Is date syrup as healthy as dates?

  • Dates are beneficial for health with their rich nutritional profile.
  • They contain significant amounts of fiber, vitamins, and minerals.
  • Date syrup has a sweet taste as it is a product of seedless dates.
  • Is date syrup as healthy as dates? The benefits of date syrup are similar to the benefits of dates.

Nutritional Value and Benefits of Dates

Dates have high nutritional value and are rich in vitamins and minerals. Their composition includes potassium, selenium, copper, calcium, phosphorus, and magnesium. Dates also contain vitamins C, B1, B2, B6, and A. They also strengthen the immune system.

Dates are one of the foods with high fiber content. Fibrous foods are supportive of  digestive health.

Dates have antioxidant properties. Antioxidants protect cells from free radicals and prevent chronic diseases. In a study, 100 grams consumption of dates per day for four weeks provided positive results.

Dates provide a high amount of energy and prevent fatigue. One hundred grams of dried dates contain about 300 calories. Dates will be a perfect option for a healthy and energy-boosting diet.

The high iron rate in the composition of dates is good for anemia. In addition, beta-carotene in dates strengthens memory.

Date Syrup

Date syrup is a refined sugar alternative. It sweetens food. You can consume date syrup with ice cream, beverages, bakery products, jam, and yogurt. It has a low glycemic index and increases the nutritional value of these foods.

Date syrup is also rich in potassium, calcium, zinc, iron, magnesium, and various minerals. It is also very rich in vitamins. Consuming date juice is beneficial for health.


Is Date Syrup as Healthy as Dates?

Dates and date syrup have similar profiles.


Dried Dates (100g)

Date Syrup (100g)

Energy (kcal)



Carbohydrate (g)



Protein (g)



Potassium (mg)



Iron (mg)



Calcium (mg)



Magnesium (mg)



Phosphorus (mg)



Fiber (g)



Sugar (g)




Foods to consume with date syrup:

  • Tea and coffee
  • Desserts
  • Smoothies
  • Waffles
  • Granola bars
  • Ice creams
  • Salads

Benefits of Date Syrup

Date syrup has high nutritional value. It has healing properties, and the fibers in its content are beneficial for intestinal health. Date syrup’s rich vitamin and mineral content strengthens bones. It has an antibacterial effect. In a study, researchers found that it inhibits the growth of harmful bacteria.

Date syrup is a rich source of phenolic compounds known as powerful radical scavengers. It is antioxidant-effective and has antimicrobial properties. Health problems are associated with inflammation in the body, and date syrup reduces the damage caused by inflammation. Consumption of date syrup helps your body become stronger and more immune.


Date syrup has a similar nutritional composition  as an equivalent amount of date fruits. They are nutrients that can help the health of the body and even prevent certain diseases.

Date syrup is one of the most nutritious sweeteners, as most of its vitamins and minerals retain their original nature. Date syrup is a good source of dietary fiber and has antioxidant properties. Date syrup is healthy and  easy to add to recipes. So, date syrup is an excellent alternative to refined sugar.

Date syrup has a low glycemic index value. However, we should pay attention to the amount that is consumed. 

Scientific Information

  • Free Radicals –  are unstable atoms that can damage cells, causing illness and aging.
  • Antioxidants – Antioxidants help prevent cells from being damaged by free radicals and help the body stay healthy.
  • Glycemic Index (GI) – is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level.
Written by:
Esra Aktan



Related post


Welcome to 7D VARIETY! We are delighted that you have decided to join our passionate community of writers. By agreeing to become a part of our community, you acknowledge and accept the following terms and conditions:

  • Personal Information Access: As a community member, you grant 7D VARIETY permission to collect your personal information, including name, contact details, and other relevant data for communication and content management. We are committed to ensuring the security and privacy of your personal information in accordance with our Privacy Policy.
  • Editing and Publishing of Articles: By submitting your content to 7D VARIETY, you grant us the non-exclusive right to edit, modify, and publish it on our platforms. We’ll make necessary edits for clarity, style, or grammar while preserving the integrity of your original work.
  • Copyright and Intellectual Property: By submitting content to 7D VARIETY, you affirm its originality and non-infringement of third-party rights. By agreeing to the terms, you grant 7D VARIETY an irrevocable, royalty-free license to use, reproduce, distribute, and display your content on our platforms and in related marketing materials.

By submitting this form, you signify your understanding and agreement to these terms and conditions.

Subscribe Now

to our newsletter to be notified and keep up to date
Dates filled with wallnuts
Thank you for subscribing to our 7DVARIETY Daily Newsletter
Trusted Source

PubMed Central

Go to source