Are Dates Keto?

Unfortunately, dates are not keto-friendly as they contain too much sugar and are very high in carbs. They will kick you out of ketosis even in a small serving.

Not Keto-Friendly

• It is best to avoid dates on keto, as they are too high in net carbs (68.3g per 100g serving). 
• This amount of carbs exceeds your daily carb budget and will make it impossible for you to maintain ketosis.
• It is therefore advisable to consider other fruits such as olives and avocado that are low in carbs.

Low in Healthy Fats

• Ideally, the keto diet needs to be high in healthy fats, as your body uses fats instead of energy during ketosis.
• However, dates are the opposite of a keto diet as they are high in carbs and low in healthy fats. 
• Dates have 75g of carbs and only 0.15g of fats per 100g. A keto diet requires at least 70% of the macronutrients from healthy fats.
• They are also low in protein. Protein improves satiation and helps maintain ketosis.
• It is therefore advisable to substitute dates with other low-carb, high-fat sources like salmon and butter.

Natural but High in Net Carbs

• Dates are natural and unprocessed food. They are high in fiber which helps improve your digestive health and minimizes constipation.
• They also have many antioxidants that protect your body from free radicals that may cause harmful reactions that may lead to disease. 
• They are also rich in vitamins and minerals such as magnesium and potassium that help improve bone health. 
• Despite all these health benefits, dates are not suitable for keto as they are too high in carbs.