Most coffee creamers contain additives and added sugars, but there’s a trendy and potentially healthier substitute: date caramel.

The recipe for date caramel is simple. The viral TikTok version involves blending 15 Medjool dates with half a cup of coconut milk, a pinch of salt, vanilla extra, and a dash of cinnamon, according to Stephani Johnson, DCN RDN, an adjunct professor of clinical and preventive nutrition sciences at Rutgers University School of Health Professions.

People on social media say that adding a spoonful of date caramel to your coffee—which contains gut-healthy fiber—may be a better alternative to coffee creamers. Is date caramel actually healthier than traditional sweeteners?

Is Date Caramel Healthier Than Coffee Creamer?

Date caramel has a similar nutritional breakdown to other coffee sweeteners, said Johnson, who estimated that two tablespoons of date caramel would contain:

• 108 calories
• 29 grams of carbohydrates, including 24 grams of sugar
• 3 grams of fiber
• Minimal fat and protein

“This allows for an easy nutritional comparison with traditional coffee creamers and sweeteners and shows that date caramel is similar in calories and sugar content to sugar and coffee syrups but lower in fat than creamers,” Johnson said.

Sugar content aside, date caramel shines due to the nutrients in dates.

“Dates are packed with essential nutrients, including potassium, magnesium, copper, manganese, calcium, phosphorus, and vitamin B6, all of which support heart, bone, and brain health,” Johnson said.

Dates are also rich in antioxidants—including flavonoids, carotenoids, and phenolic acid—and these reduce inflammation and protect your cells from oxidative stress, both of which, in turn, support your immune system, she added.

Plus, dates are rich in fiber, which boosts gut health and slows down the absorption of sugar in the body, said Rabia De Latour, MD, a gastroenterologist and assistant professor in the Department of Medicine at NYU Grossman School of Medicine.

“The best thing about dates is that even though they are calorie-dense and sweet, they don’t make your blood sugar levels spike after eating them like a chocolate bar would [because] they have a low glycemic index,” De Latour added.

Are There Any Downsides To Date Caramel?

Though dates are nutritious, you shouldn’t necessarily think of date caramel as “healthier” than your favorite coffee add-ins.

“The term ‘healthy’ often depends on portion sizes and if a particular food fits into an individual’s overall diet and lifestyle,” Johnson said.

“People at a higher risk for heart disease might want to avoid the greater saturated fat content found in half-and-half, while those with diabetes should be cautious of the high sugar content in date caramel and other coffee sweeteners,” she added.

The sugar content is important to remember, particularly if you drink multiple cups of coffee daily and get into the habit of putting date caramel in each, Johnson said.

However, De Latour said there is a clear winner if the choice is between date caramel and sweetened store-bought coffee creamer.

“The sugar [in dates] that everyone talks about is all-natural sugar, which is why I would pick a date over a synthetic, processed creamer from the store any day,” De Latour said.