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Keto Food List
Dates
Fruits & Berries
Not Keto Friendly
are dates keto
Per 100g
Net carbs
68.3g
Total carbs
75g
Fats
0.15g
Protein
1.81g
Calories
277
Glycemic Index
42
Fiber
6.7g
Sugars
66.5g
are dates keto

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.
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