A lot of my friends have asked me about how I substitute the sugar in recipes. I usually use date paste, which I make by myself from dehydrated dates. What I do is I let them soak for a bit (at least 30min) then I blend them with some water. The result is a paste-like product, hence the name.

The beauty of the date paste is that you can replace the sugar in recipes with a ratio of 1:1. I usually replace it with a ratio 4:3, which means for every 4 tablespoons, I use 3 tablespoons. Or, in other words, I use 75% of the sugar volume in recipes (I actually use somewhere between 50% and 75%, but that’s depending on my taste – I like things less sweet)..

Why is date paste better than refined sugar? Well, the sugar inside of it is still sugar, so you’re not getting any magic replacement. But, you are getting some extra fiber, some vitamins and less simple carbohydrates in the end (since you also have water), which should be a big win for a dessert.

Tips before you start:

  • You can soak the dates in as much water as you want. It should be at least enough to cover them so that they soak properly
  • After soaking them, try to blend them without adding water. Just slowly add some water until you blend it to a paste. The consistency should resemble something like toothpaste (weird to compare it to food, but… yeah)
  • I usually make a larger batch than is needed for the recipe that I’m making. I keep it in the fridge, so if there’s any leftover, it won’t spoil too soon and I can use it later for different desserts (or to put it in tea etc)

How to make date paste

Date paste is a natural fruit-based sweetener. It's made out of only dates and water and you can substitute sugar with it in your favorite recipes with the ratio 1:1
5 from 1 vote
Prep Time 5 minutes
Total Time 5 minutes
Course Dessert
Cuisine International
Servings 10
Calories 143 kcal


  • Blender / Food Processor


  • 500 g unpitted dates*
  • 200 g water


  • Soak the unpitted dates in a big bowl with enough water to cover them for at least 30min
  • Afterwards, drain the date and blend them. As you're blending them you can add more water (from the 200g water) until it's nice and smooth
  • Store in a glass container in the fridge for up to 2-3 weeks. Use it to substitute sugar in your favorite recipes with the ratio 1:1


* The weight of the dates AFTER depitting them
Nutrition Facts
How to make date paste
Amount Per Serving
Calories 143
* Percent Daily Values are based on a 2000 calorie diet.
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