Date Syrup Calories Calculator
Date syrup (dibs al-tamr) is Oman's natural sweetener — a dark, rich molasses-like syrup pressed from Omani dates, used to glaze luqaimat, sweeten balaleet, and serve as a breakfast dip with flatbread. Calculate your calories and macros.
Date Syrup Oman Calculator
To burn about 310 kcal you may need roughly:
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.
How to use this calculator
Enter the weight of the Date Syrup serving you actually ate, in grams. As a reference, a 1 teaspoon 7g (~5g) comes to about ~20–23 kcal, while a 1 tablespoon 20g is closer to ~55–65 kcal. Restaurant servings usually run heavier on oil and portion than home cooking, so if you ate out, round your estimate up rather than down for a more realistic figure.
Date Syrup Calories Guide
Date syrup (ديبس التمر — dibs al-tamr) is produced by pressing ripe dates to extract their concentrated juice, then reducing it to a thick, dark, molasses-like syrup. In Oman, date syrup has been made for centuries from the country's diverse date varieties — Khalas, Fardh, Khasab, and Khunaizi dates are among the most prized for syrup production. Omani date syrup has a distinctive deep, earthy sweetness with caramel and tamarind notes, darker and more complex than lighter commercial date syrups.
| Amount | Estimated Calories | Natural Sugar |
|---|---|---|
| 1 teaspoon 7g | ~20–23 kcal | ~5g |
| 1 tablespoon 20g | ~55–65 kcal | ~14g |
| 2 tablespoons (luqaimat drizzle) | ~110–130 kcal | ~28g |
| 100g date syrup | ~280–320 kcal | ~70–80g |
Date Syrup vs Honey vs Sugar — Calorie Comparison
Date syrup, honey, and table sugar are all calorie-dense sweeteners, but date syrup has a lower glycaemic index (GI ~45–50) compared to white sugar (GI ~65) and is often lower than honey (GI ~55–60). Date syrup also contains small amounts of potassium, magnesium, iron, and B vitamins from the date fruit — micronutrients absent from refined sugar. It is not a low-calorie sweetener, but it is a nutritionally superior alternative to refined sugar for those who use sweeteners regularly.
Omani Date Culture
Oman is one of the world's major date-producing countries, with over 250 date varieties cultivated across the Al Batinah coast, the Hajar Mountains, and the Dhofar region. Dates and date products — including date syrup, date paste, and dried dates — are central to Omani economic and cultural identity. Date syrup (dibs) is used to sweeten luqaimat, balaleet, porridges, and traditional Omani sweets, and is served as a breakfast dip alongside fresh bread and cheese.
Weight Loss Best Practices
Date syrup is calorie-dense and should be used as a flavourful sweetener in small quantities rather than poured liberally. One teaspoon (20 kcal) is sufficient to flavour a portion of oatmeal or yogurt. Using date syrup as a honey or sugar replacement gives a lower GI option with more flavour per unit — potentially reducing total quantity used. Avoid using date syrup in large quantities on already calorie-dense fried foods like luqaimat.
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FAQs
How many calories are in date syrup?
One tablespoon (20g) of date syrup contains approximately 55–65 calories. Per 100g, date syrup provides 280–320 calories — similar in density to honey.
Is date syrup healthier than honey?
Date syrup has a lower glycaemic index than honey and contains more potassium, magnesium, and iron from the date fruit. Both are calorie-dense natural sweeteners. Date syrup is nutritionally slightly superior but neither is a low-calorie option.
What is Omani date syrup made from?
Omani date syrup (dibs al-tamr) is made by pressing ripe dates to extract their juice, which is then reduced by slow heating until it reaches a thick, dark, molasses-like consistency. No additives are used in traditional preparations.
How is date syrup used in Omani cooking?
Date syrup is used to glaze luqaimat, sweeten balaleet vermicelli, drizzle over porridges, serve as a breakfast dip with flatbread and cheese, and sweeten traditional Omani sweets. It is a versatile natural sweetener across the Omani kitchen.
What is the glycaemic index of date syrup?
Date syrup has an estimated glycaemic index of 45–50 — lower than white sugar (~65) and similar to or lower than honey (~55–60). This makes it a better sweetener choice for people managing blood sugar levels.
📊 Data source note: Nutrition values are estimates based on date product composition databases. Actual values vary by date variety and production method. See our Data Sources and Methodology pages.