Looking for a date substitute? Explore our guide to find the best date alternatives such as prunes, raisins, and figs. Learn how to make substitutions for similar results in a variety of recipes.
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Dates are one of the most versatile natural sweeteners. They have a high sugar content and soft, chewy texture. This makes them a staple in everything from energy bars and sticky puddings to savory stews and salads. But if you’ve run out of dates, want something less sweet, or need a lower‑sugar alternative, there are plenty of options.
What are dates?
Dates are fruit that grow on date palm trees in warm climates of Western Asia and Northern Africa. They are naturally high in sugar and drying them concentrates those sugars even further. The fruit becomes intensely sweet with a caramel‑like flavor and a soft, chewy texture. Thanks to this concentrated sweet flavor, dates are often used as a natural replacement for refined sugar.
Types of dates
There are many varieties of dates, but the most common types used in recipes include:
- Medjool Dates – Large, soft, and incredibly sweet with a rich, caramel-like flavor. Medjool dates are perfect for snacking, blending into smoothies, or incorporating into energy balls and desserts like date caramel and baked goods.
- Deglet Noor Dates – Smaller, firmer, and slightly less sweet than Medjool. These dates are drier and have a more subtle flavor, making them perfect for baking or chopping into date granola or salads.
- Barhi, Zahidi, and Halawi Dates – These are less common but have a unique flavor profile and textures. For example, Halawi dates are soft and butterscotch-sweet, while Zahidi dates are drier and nuttier.
Uses
Dates provide more than just sweetness. They add texture, moisture, and richness to both sweet and savory dishes. Here are common ways to use them:
- Baked goods and energy bites: Dates are often pureed to sweeten cakes, cookies and date bars. Their sticky texture helps bind ingredients in energy balls or granola bars.
- Snacks and salads: Whole or chopped dates can be added to salads, stuffing, or enjoyed as a snack (like chocolate covered dates!). They are also used in traditional dishes like Moroccan tagines and sticky toffee pudding.
- Natural sweetener: Date paste, date sugar, or date syrup is used as a refined sugar-free sweetener in baked goods, smoothies, and oatmeal. Date paste is a smooth paste made from just dates that have been processed in the food processor. Date sugar is a natural sweetener made from whole dried dates that have been finely ground into a granulated powder. Unlike other sugars or syrups, date sugar retains the fiber, vitamins, and minerals of the whole fruit, making it less processed and slightly more nutritious. Date syrup has a sweet, molasses‑like flavor and is rich in potassium and iron.
What is a good substitute for dates?
Below are the best alternatives to dates. The right choice depends on your recipe and desired flavor or texture.
1. Raisins
Raisins are sun‑dried or dehydrated grapes. They offer a milder sweetness and soft, chewy texture similar to dates. This makes them a great substitute for oatmeal to baked goods, energy bites, granola, salads and grain bowls, or blended into smoothies or sauces. Golden raisins (also called sultanas) are a slightly sweeter option.
To substitute, use a 1:1 ratio by volume (1 cup chopped raisins = 1 cup chopped dates). Soak raisins in warm water for 10–15 minutes to soften if the recipe needs moisture (like raisin paste or for a binding texture).
2. Prunes (dried plums)
Prunes are moist, chewy dried plums that provide subtle sweetness. They have less sugar than dates and can add moisture to baked goods. Use in moist baked goods (brownies, cakes, muffins), puree in smoothies, sauces, or bars, or use for meat marinades or chutneys.
To substitute, use prunes in a 1:1 ratio by volume. Do note that prunes have a tangier flavor than dates. This may slightly change the taste profile.
3. Dried apricots
Dried apricots have a tangy, sweet flavor. They are chewy and pair well in cookies, apricot granola bars, and trail mixes. When chopped or pureed, they can replace dates in energy bars, trail mix, fruit compotes, tagines, or savory dishes.
To substitute, use a 1:1 ratio by chopped volume (1 cup chopped dried apricots = 1 cup chopped dates). Apricots are less sweet and more tart, so taste and adjust the sweetener as needed. Soaking improves blending when using purees
4. Dried figs
Dried figs have an intensely sweet flavor more similar to honey and a chewy texture. The drying process accentuates the sweetness. Dried figs are also nutrient‑dense with an array of bioactive components. Figs work well in baked goods (especially for dense, chewy bars or breads), energy balls and raw desserts, cheese boards and savory glazes.
To substitute, use a 1:1 ratio by weight (whole) or chopped volume (1 cup chopped dried figs = 1 cup chopped dates). Remove stems and soak in warm water if needed for softening.
Maple Syrup or Date Syrup
When you only need sweetness without bulk, liquid sweeteners are an good option. Maple syrup has a caramel‑like taste. Date syrup has a molasses‑like taste. Honey has a more neutral sweetness depending on the variety. These natural sweeteners are best in smoothies, oatmeal, dressings, and baked goods.
To substitute, for 1 cup of dates, use ⅔ to ¾ cup of maple syrup. Reduce other liquids slightly in the recipe. This option works well when dates are used for sweetness only (not for binding or texture)
Tips for substituting dates
- Match the purpose of dates in your recipe
- Soak dried fruits to soften texture when needed
- Use 1:1 by volume when chopped
- Consider sweetness level
- Use a food processor for a paste consistency
FAQs
Dates and most of their substitutes (like raisins, figs, and prunes) are not keto-friendly due to their high natural sugar content. For low-carb alternatives, consider using monk fruit syrup, allulose, or a nut butter-based binder instead.
Conclusion
Dates are naturally sweet fruits used in countless sweet and savory recipes. When you’re out of dates or want to reduce sugar, substitutes like raisins, prunes, dried apricots, and dried figs provide similar textures and flavors.
Liquid sweeteners such as maple or date syrup can also stand in when bulk isn’t needed. By considering flavor, sweetness and moisture, you can choose the right substitute and still enjoy delicious results.
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