Date paste - a better alternative to sugar

date butter date paste dates natural sweetener vegan

By Florencia Tagliavini, the NutraMilk nutritionist.

Date paste has a great nutritional profile compared to white sugar. It´s super sweet and has a distinct caramel flavor that makes baked goods taste delicious. A 100 grams serving provides 7 grams of fiber which represents 27% of the daily recommended intake. Thanks to this excellent fiber content in dates they are a low glycemic food which does not raise blood sugar levels significantly as sugar does. In fact, a study by the Nutrition Journal shows that the consumption of dates by diabetic individuals does not cause blood sugar fluctuations.

Not only that, but dates contain some protein, iron, calcium and are a good source of potassium, magnesium, manganese, copper, vitamin B6, plus they are high in various antioxidants, all nutrients that are not present in sugar.

A 3.5-ounce serving (100g) provides the following nutrients:

  • Calories: 277                                                              
  • Carbs: 75 grams                                                           
  • Fiber: 7 grams                                                             
  • Protein: 2 grams                                                                  
  • Iron: 5% of the RDI                                                      
  • Calcium: 5% of RDI                                                 
  • Potassium: 20% of the RDI                                   
  • Magnesium: 14% of the RDI                                      
  • Copper: 18% of the RDI                                       
  • Manganese: 15% of the RDI                                       
  • Vitamin B6: 12% of the RDI

Try making date paste with the NutraMilk, it´s super easy and a healthy alternative to sugar. 


  • 2 cups raw dates
  • 1/2 cup water


  1. Place dates and water in the NutraMilk container.
  2. Press Butter cycle set for 7-8 minutes.
  3. Press Start.
  4. Open the container lid. If necessary, set for an additional 2-3 minutes for a creamier paste. Add additional water if you want to modify consistency.


Older Post Newer Post

Related Posts

  • Vegan Pumpkin Carrot Muffins
    Vegan Pumpkin Carrot Muffins

    Prepared and photographed by NutraMilk nutritionist, Florencia Tagliavini. Recipe inspired by Rhiansrecipes Ingredie...

  • Super Seed Pumpkin Butter Energy Bars
    Super Seed Pumpkin Butter Energy Bars

    Recipe from Fit Mitten Kitchen. Prepared and photographed by NutraMilk Nutritionist, Florencia Tagliavini. Seeds pac...

  • Date Oat Milk Porridge
    Date Oat Milk Porridge

    Recipe and images by NutraMilk Nutritionist Florencia Tagliavini. Ingredients Date oat milk (Yield: 1 quart /4 cups /...