Date Syrup Recipe - Swasthi's Recipes (2024)


Date syrup is a healthy, delicious & natural sweetener made with dates. Use it over pancakes, desserts, ice creams and a lot more. The options are endless! Date syrup is somewhat of a lesser-known sweetener that deserves the attention of individuals seeking to enjoy healthy alternatives to sugar. While it is available at some grocery and health food markets, it may not be familiar to most, though there are a great many reasons to give it a try. It is really delicious and has a number of health benefits.

Date Syrup Recipe - Swasthi's Recipes (1)

Dates Syrup

Dates syrup is a natural sweetener made with just 2 ingredients – Dates and water. Although this alternative sweetener is not necessarily low in calories it is a natural sugar that has the added benefit of being less processed than white sugar. Beyond that, it is certainly a healthier option than granulated sugar which has little nutritional value.

Date are rich in iron, magnesium, potassium, and other trace minerals. It stands to reason that date syrup delivers some of these valuable nutrients, making it a good nutritional choice.

There is evidence to support a long history that is associated with date syrup. Also known as date molasses or date honey, it is commonly used in the Middle East where date are widely available, dating back centuries.

A number of companies throughout the world produce and bottle date syrup including a number of Indian and California-based companies where dates are known to flourish.

For those who are familiar with it, and wish to make it at home or for those who have never tried it, this recipe will show you how easy it is to make it with just a couple of ingredients and a very simple process.

Consisting of nothing more than dates and water, this process is as simple as rinsing then soaking dates in hot water to soften them. Once soft, they are simply mashed well which extracts a great deal of the sweetness from the fruit.

It is then filtered through cheesecloth or fine muslin which will allow the liquid to pass through. After this first pressing, the pulp is then rehydrated again, extracting the remainder of the liquid which is collected

At this point, you will notice that the liquid is quite thin and watery. In order to make this into a syrup, you must simmer the syrup in a pan until a thick consistency is achieved, stirring frequently to prevent burning.

After several minutes over medium heat, you will notice that syrup will thicken considerably the outcome should look much like honey. At that point, your date syrup is ready to enjoy!

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How to Make Date Syrup (Stepwise Photos)

1. Add dates to a large bowl and pour boiling hot water over them. Soak for at least 2 hours until softened.

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2. Once they soften, mash them well with a masher. They should be completely soft.

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3. Strain the liquid through a nut bag or a thin muslin cloth.

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4. Squeeze it well to extract any liquid. You may also rehydrate the pulp again and extract the juice once more.

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5. Transfer the strained liquid to a pot and bring it to a boil on a medium heat.

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6. Keep string at regular intervals to prevent burning at the bottom.

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7. Boil the mixture until it becomes thick. The right consistency is to be as thick as honey. It took 11 mins for me on a medium high flame.

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Cool this completely and transfer to air tight glass jar and refrigerate.

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How to use Date Syrup

Dates syrup is more than a sweetener. It brings a unique flavor along with a beautiful caramel color to your table. It is delicious on pancakes, bread, or baked goods. You can also drizzle it over ice cream or swirl it into yogurt.

Use it to sweeten a smoothie or enhance a bowl of oatmeal. Sliced apples dipped in date syrup makes a perfect snack. You can also use date syrup in your baking, substituting it for honey or other sweeteners. Homemade granola sweetened with dates syrup will take on a beautiful color and flavor.

You can feel good about serving date syrup to your children, including babies. Because it is derived from natural dates it is a good option sweetener. Add to that its iron and fiber content and you have a perfect option, even for infants.

Another way to use date syrup is to sweeten coffee. Whether enjoying it hot or over ice, date syrup adds a subtle caramel note to coffee beverages that complements it quite nicely.

Once you have tasted it you will certainty agree that it deserves a place in your kitchen. You will find yourself reaching for it as you would molasses or honey.

How to use the pulp

Once you have extracted the liquid from the dates that you will turn into your delicious date syrup you will be left with the remaining pulp. This byproduct of making dates syrup will not have the sweetness that you associate with dates as they will have given up their natural sugar.

However, what you are left with can and should be saved for use in smoothies. You can also add a bit of the date syrup back in to the pulp to create a sort of jam that won’t be quite as sweet, but will still have a good amount of fiber and nutrients.

Use this in your oatmeal or spread it on to a piece of toast. Finally, if nothing else, you can simply compost the pulp and feel good about doing something for the environment.

How to Store Date Syrup

Once you have strained and reduced your syrup to your desired consistency, it is important to store it in a glass jar with a lid and keep it refrigerated. It is best used within three weeks.

Once you have tried this delicious, sweet syrup you will be sure to enjoy it in a number of ways. From beverages to smoothies and baked goods, it is a great sweetener to have on hand and one that you will feel good about using for yourself and your family.

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Recipe Card

Date Syrup Recipe - Swasthi's Recipes (17)

Date Syrup, How to Make Date Syrup

Date syrup is a healthy, delicious & natural sweetener made with dates. Serve it over toasts, pancakes, desserts, ice creams, smoothies and a lot more ..

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For best results follow the step-by-step photos above the recipe card

Prep Time2 minutes minutes

Cook Time15 minutes minutes

Total Time17 minutes minutes



Ingredients (US cup = 240ml )

  • 1 cup dates seedless / pitted dates (250 grams)
  • 1 cup water , hot boiling


How to Make Date Syrup

  • Soak dates in boiling hot water for about 2 hours. If using a softer variety like medjol you can soak only for a while.

  • Mash the dates using a masher. Strain through a nut bag or a muslin cloth, placed over a strainer. Squeeze the pulp well to extract the juices.

  • Place the pulp back to the soaking bowl and add more water. Mash up and strain again.

  • Add this water to a heavy bottom pot. Bring it to a boil and reduce the heat.

  • Boil this until the mixture thickens and reaches a thick consistency. It will thicken further upon cooling.

  • When done it becomes glossy and thick. Cool and pour dates syrup to a clean air tight jar.

  • Refrigerate and use date syrup as required on your toasts, cakes, smoothies, ice creams and pancakes.


  1. Do not over boil; else the syrup will be burnt
  2. While boiling, the mix looks frothy and white, do not worry, it will settle down once cool and you will get a glossy syrup
  3. Keep refrigerated. It lasts in the fridge for 2 to 3 months.
  4. Do not blend the dates, you won’t be able to extract the juice. It is easier to extract the juice from mashed dates.

Alternative quantities provided in the recipe card are for 1x only, original recipe.

For best results follow my detailed step-by-step photo instructions and tips above the recipe card.

NUTRITION INFO (estimation only)

Nutrition Facts

Date Syrup, How to Make Date Syrup

Amount Per Serving

Calories 41

% Daily Value*

Sodium 1mg0%

Potassium 96mg3%

Carbohydrates 11g4%

Fiber 1g4%

Sugar 9g10%

Calcium 6mg1%

Iron 0.1mg1%

* Percent Daily Values are based on a 2000 calorie diet.

Tried this recipe?Mention @SwasthisRecipes or tag #swasthisrecipes!

© Swasthi’s Recipes

Date Syrup Recipe - Swasthi's Recipes (18)

About Swasthi

I’m Swasthi Shreekanth, the recipe developer, food photographer & food writer behind Swasthi’s Recipes. My aim is to help you cook great Indian food with my time-tested recipes. After 2 decades of experience in practical Indian cooking I started this blog to help people cook better & more often at home. Whether you are a novice or an experienced cook I am sure Swasthi’s Recipes will assist you to enhance your cooking skills. More about me

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Date Syrup Recipe - Swasthi's Recipes (2024)


What is the ratio of date syrup to sugar? ›

For baking: You need to use less date syrup when replacing granulated sugar —a ratio of 2/3 cup date syrup for every 1 cup of sugar — and less liquid in the recipe. Or simply replace honey, maple syrup, or molasses with date syrup in baking recipes for a more caramel-like flavor that only dates can impart.

How much date syrup equals one Medjool date? ›

What type of date does your recipe call for? We would recommend that you start by subbing a teaspoon and a half of date syrup per regular sized date (such as a Deglet) or 1 tablespoon of date syrup per Medjool as they are much larger.

What is the ratio of date syrup to honey? ›

Where to Use Date Syrup
  1. Salad dressings – skip the honey or maple syrup and add a teaspoon or two of date syrup for a naturally sweet twist in dressings.
  2. Baked goods – substitute your honey or maple syrup in recipes with a 1-to-1 ratio with your date syrup and infuse your baked goods with that delicious date flavor.
Mar 6, 2023

How long does homemade date syrup last? ›

How to Store Date Syrup. Once you have strained and reduced your syrup to your desired consistency, it is important to store it in a glass jar with a lid and keep it refrigerated. It is best used within three weeks. Once you have tried this delicious, sweet syrup you will be sure to enjoy it in a number of ways.

How much date syrup equals 1 2 cup of sugar? ›

For baking, you need to use less date syrup when replacing granulated sugar — a ratio of 2/3 cup date syrup for every 1 cup of sugar — and less liquid in the recipe. Or simply replace honey, maple syrup, or molasses with date syrup in baking recipes for a more caramel-like flavor that only dates can impart.

Does date syrup spike blood sugar? ›

As Woodspur Farms explains, all sweeteners contain various levels of fructose, glucose, or sucrose. While too much glucose causes your blood sugar to spike, too much fructose can stress your liver. Date syrup, however, contains an equal amount of each, so your blood sugar doesn't spike, and your liver can relax.

Does date syrup need to be refrigerated? ›

Date syrup is kept in an airtight jar. It's better to keep it in a cool place or a refrigerator. Although there is no necessity in refrigerating this product, the refrigerated date syrup can last for a longer period without going rancid. Generally, date syrup lasts around 18 months.

Are dates healthier than sugar? ›

It is important to note that although dates are high in fiber and nutrients, they are still fairly high in calories and best consumed in moderation. Dates are a healthy substitute for white sugar in recipes due to their sweet taste, nutrients, fiber and antioxidants.

Is date syrup healthier than sugar? ›

A tablespoon of date syrup contains more than twice the potassium, calcium, and magnesium levels of maple syrup or honey, with up to 10 times the antioxidants. Refined sugar has none of that.

Which is healthier honey or date syrup? ›

Both date syrup and date sugar contain less calories than honey per serving. Date syrup has a sweet complexity that makes a great replacement for sugar in coffee, in baking, or as a topping directly on pancakes and waffles, Date sugar does not dissolve well in beverages, but shines in baking applications.

Is homemade date syrup healthy? ›

Date syrup contains very small amounts of vitamins and minerals including calcium, potassium, magnesium, thiamin, riboflavin, niacin and folate.” Amidor also shares that studies show that date syrup contains several phytonutrient antioxidants that are shown to have antibacterial properties.

Is date syrup a laxative? ›

Date syrup, like its fruit, contains high amounts of fiber. This fiber has a laxative effect, helps with regular bowel movements, and reduces constipation. Natural date syrup is very good for the digestive system and helps it to function better.

How do you know if date syrup is bad? ›

Signs of spoilage in date syrup include an off smell, mold growth, changes in color or texture, or a sour taste. If you observe any of these signs, it's best to discard the syrup. Can I reheat crystallized date syrup? Yes, crystallized date syrup can be gently reheated to restore its smooth consistency.

Is date syrup healthier than maple syrup? ›

It is mindboggling how rich date syrup is in various essential vitamins, as well as minerals, including potassium, magnesium, and iron. It also contains antioxidants and dietary fiber, making it a healthier sweetener option. On the other hand, Maple syrup is high in calories and sugar, with minimal nutritional value.

What is the difference between date syrup and date nectar? ›

If you haven't had real date syrup before, you're in for a treat. Also known as date honey or date nectar, date syrup has the consistency of molasses or maple syrup and the unique fruity flavor of dates. It's also far more nutritious than other sweetener, with higher levels of potassium, magnesium and antioxidants.

How much sugar is in a teaspoon of date syrup? ›

One teaspoon of date syrup has 18 calories, and 4.0g of sugar. Although both contain trace amounts of iron, potassium, calcium, and magnesium, neither are a significant source of any nutrient other than sugar.

How much syrup do I use instead of sugar? ›

The conversion of maple syrup versus cane sugar in recipes can vary depending on the recipe, but typically one cup of white sugar can be replaced with 2/3 to ¾ cup of maple syrup.

Is date syrup healthier than cane sugar? ›

Cane sugar has a high glycemic index of 65, which can cause a rapid spike in blood sugar levels. Date sugar has a lower glycemic index of around 55. So to us, this already proves that dates and date sugar are healthier alternatives to sugar!

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