Date syrup has 293 calories per 100 g with 400 mg potassium and 0.8 mg iron. It is one of the most micronutrient-dense liquid sweeteners, retaining ~2 g fiber from the whole fruit. Its caloric density is similar to other syrups at 75 g carbs per 100 g.
How should I track Date syrup?
When tracking Date syrup, measuring by weight on a kitchen scale gives you the most precision. Volume measures vary depending on crystal size and powder density — a heaping spoonful can be double a level one. Research shows visual estimation errors reach 50–200% for calorie-dense foods (Almiron-Roig et al., Appetite 2013), and liquid sweeteners like honey are among the easiest to over-pour. For zero-calorie sweeteners, bulking agents add trace calories (2–4 per packet) — negligible in your daily total. For calorie-containing sweeteners, the scale is essential.