Swap refined sugar
for medjool date
As a paste (blended with a little water), dates sweeten cakes, cookies and treats with the whole fruit — fiber comes along. It darkens the color and adds a caramel note.
Side by side (per 100 g)
Both options’ macros with TACO/USDA sourcing. The difference is shown neutrally — the real win is in the badge above.
| per 100 g | refined sugar | medjool date | difference |
|---|---|---|---|
| Calories● | 387 | 277 | −110 |
| Protein | 0.3g | 1.8g | +1.5g |
| Carbs | 99.5g | 75g | −24.5g |
| Fiber | 0g | — | — |
| Sugar | 99.5g | — | — |
| Fat | 0g | 0.2g | +0.2g |
source: TACO · TACO/USDA
What changes in flavor and texture
refined sugarmedjool date
Flavor
Sweetness
Umami
Richness
Texture
Creaminess
Crispiness
Chewiness
Where to make this swap
Classics that use the original ingredient — clone any one and make the swap in your version.
- DessertClassic American apple pie (double crust)
- DessertBrazilian carrot cake with chocolate glaze
- DessertBrazilian cornmeal cake
- BreakfastAmerican buttermilk pancakes
- DessertClassic chocolate chip cookies
- DessertSpanish churros with thick chocolate
- SaladCobb salad
- DessertCatalan crema (precursor of crème brûlée)
FoodClone is a cooking and wellness app. It is not a medical device and does not replace professional care. For questions about your health, consult a doctor or nutritionist.