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Are Dates Keto-Friendly?

Dates on a kitchen counter

Are Dates Keto-Friendly? Simple answer: No.

Due to their high carbohydrate content, dates are not typically included in a ketogenic diet.

In this article, we delve into a comprehensive analysis of the carb content of dates, how they impact a ketogenic diet, and possible alternatives to consider.

We explore the nutritional characteristics of dates, their potential implications on a ketogenic lifestyle, and suggest keto-compatible alternatives.

We also discuss practical tips for navigating your keto journey, even when your favorite foods are not necessarily keto-friendly.

Let's dive in!


  • Dates are not keto-friendly due to their high carbohydrate content.
  • With 68.27g of carbs per 100g serving, dates can quickly consume your daily carb limit on a ketogenic diet.
  • The high glycemic index of dates can disrupt the metabolic state of ketosis.

Are Dates Keto-Friendly?

Dates, when assessed from a keto diet perspective, are not considered keto-friendly. This conclusion is based on their high carbohydrate content, which is one of the most critical factors determining whether a food aligns with the ketogenic lifestyle.

Delving deeper into the nutritional facts, we find that dates contain a substantial 68.27g of carbohydrates per 100g. In the context of the keto diet, the focus is on net carbs, which are the total carbohydrates minus the fiber. Dates have 68.27g of net carbs per 100g, a considerable amount considering that the daily carb limit for most individuals on a keto diet is around 20-50g.

Furthermore, it's essential to consider how dates are typically consumed. While the serving size varies depending on personal preferences and the specific recipe, it's safe to say that even a small portion can quickly add up in terms of carb intake. This makes it difficult to include dates in a keto diet without exceeding the prescribed daily carb limit.

Can You Have Dates On a Strict Keto Diet?

On a strict ketogenic diet, where daily carb intake is kept below 20g, including dates in your meal plan may not be feasible. Given their high carb content of 68.27g per 100g, even a small serving of dates would significantly exceed this limit. Therefore, dates would not be a suitable choice for those closely adhering to the strict ketogenic guidelines.

For individuals following a low-carb diet or a more flexible version of keto where daily net carb intake is limited to between 30-50g, dates may seem slightly more manageable. However, considering that even a small number of dates can amount to a large portion of this daily limit, consuming dates could still pose a challenge. This is especially true if the goal is to maintain a wide variety of nutrient-dense foods in your diet.

To ensure you stay within your daily carb limit while still enjoying a diverse diet, keeping track of your carb intake is essential. Many find tracking tools and apps beneficial in monitoring their daily net carbs. These tools can help you balance your meals throughout the day, ensuring you stay within your carb limit while still obtaining a range of nutrients.

Carbs In Dates

A closer look at the carbohydrate content of dates reveals that they are high in carbs. Specifically, they contain 68.27g of carbohydrates per 100g serving. In terms of net carbs, which is the total amount of carbs minus the fiber, dates have 68.27g per 100g serving. This high net carb content is significant, particularly for those adhering to the carb limits of a ketogenic diet.

Another factor to consider when assessing the suitability of dates for a keto diet is their glycemic index. The glycemic index is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar level when that food is eaten on its own. Dates, like many fruits, have a high glycemic index which means they can rapidly increase blood sugar levels. For those following a ketogenic diet, which aims to maintain stable blood sugar levels and remain in a state of ketosis, this can pose a problem.

Dates Nutrition Facts

Dates are a rich source of nutrients, both macro and micronutrients, making them a healthy addition to any diet. A 100g portion of dates contains 277.0kcal of energy, primarily from carbohydrates. In fact, there are 74.97g of carbohydrates, with 68.27g being net carbs and 6.7g dietary fiber. As for fats and proteins, dates are quite low, with only 0.15g of total fats and 1.81g of protein.

Apart from these macronutrients, dates also contain a range of essential vitamins and minerals. They are particularly high in Potassium, with 696.0mg per 100g. Other notable minerals include Calcium and Magnesium, at 64.0mg and 54.0mg respectively.

Dates are also a good source of several vitamins. They contain 7.0ug of Vitamin A and 2.7ug of Vitamin K1. Another beneficial aspect of dates is their Vitamin B content. They have 0.25mg of Vitamin B-6, and also contain Thiamin, Riboflavin, Niacin and Pantothenic acid.

In addition, dates contain a variety of beneficial compounds like Beta-carotene, Lutein + zeaxanthin which are known for their antioxidant properties. There's also a small amount of Betaine and Choline, and essential trace elements like Copper, Iron, Phosphorus, and Zinc.

As for water content, dates have 21.32g per 100g. They also boast a range of essential amino acids, such as Tryptophan, Threonine, Isoleucine, Leucine, Lysine, Methionine, Cystine, Phenylalanine, Tyrosine, Valine, Arginine, Histidine, Alanine, Aspartic acid, Glutamic acid, Glycine, Proline, and Serine.

Nutrient NameAmount and Unit per 100g
Net Carbs68.27g
Carbohydrate, by difference74.97g
Fiber, total dietary6.7g
Total fats0.15g
Sodium, Na1.0mg
Potassium, K696.0mg
Magnesium, Mg54.0mg
Calcium, Ca64.0mg
Vitamin A7.0ug
Vitamin B-60.25mg
Vitamin K12.7ug
Copper, Cu0.36mg
Iron, Fe0.9mg
Phosphorus, P62.0mg
Zinc, Zn0.44mg
Lutein + zeaxanthin23.0ug
Manganese, Mn0.3mg
Pantothenic acid0.8mg
Folate, total15.0ug
Choline, total9.9mg
Aspartic acid0.22g
Glutamic acid0.26g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Dates' was not found in FoodData Central, so nutritional data for 'Dates, medjool' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Dates on a Keto Diet

Incorporating dates into a ketogenic diet poses several challenges. Primarily, the high carbohydrate content of dates makes it difficult to maintain a state of ketosis, a metabolic state where the body burns fat for energy instead of carbohydrates. Consuming dates can potentially disrupt this delicate balance due to the rapid influx of carbs.

Despite this, it's important to note that dates are rich in several vital nutrients. They contain notable amounts of Potassium, Magnesium, and Copper, which are essential for maintaining various bodily functions. Dates also provide a dose of dietary fiber and are a source of several vitamins, including Vitamin A, Vitamin B-6, and Vitamin K1.

Keto-Compatible Alternatives for Dates

  1. Berries: Berries such as raspberries, blackberries, and strawberries are much lower in carbs than dates, making them a more suitable fruit choice for a ketogenic diet. They can be used in a variety of keto recipes, like smoothies or as a topping for low-carb yogurt or dessert recipes.
  2. Avocados: While not sweet like dates, avocados are a fruit that fits well into a ketogenic diet due to their high healthy fat content and low carb count. They can be used in both savory and sweet dishes, like in salads or keto-friendly chocolate mousse.
  3. Stevia or Erythritol: These natural sweeteners are zero-calorie and have a low glycemic index, which means they won't raise blood sugar levels. They can be used as a sweetener in keto recipes that would traditionally use dates, such as in baking or to sweeten beverages.

Concluding Thoughts on Dates and Keto

In sum, dates pose a significant challenge to those following a ketogenic diet due to their high carbohydrate content. With 68.27g of carbs and an equal amount of net carbs per 100g serving, they can quickly consume a large portion of the daily carb limit set by a ketogenic lifestyle.

While dates do offer a range of nutritional benefits, such as providing essential minerals and vitamins, their high glycemic index can disrupt the balance that a ketogenic diet seeks to maintain. This involves keeping blood sugar levels stable and the body in a state of ketosis, where it burns fat for energy instead of carbohydrates.

Exploring keto-friendly alternatives to dates, such as berries, avocados, and natural sweeteners like stevia or erythritol, can provide the diversity and sweetness that dates offer without compromising the carb limit. It's worthwhile to experiment with these alternatives in your recipes to find a balance that suits your taste while aligning with your keto goals.

One unique consideration could be the potential use of date flavor extracts, which could mimic the taste of dates without contributing a significant amount of carbs. This approach, however, would require careful examination of the extract's nutritional profile to ensure it is indeed keto-compatible.

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

No, dates are not considered keto-friendly due to their high carbohydrate content.

Dates have 68.27g of carbs per 100g serving, which can quickly consume the daily carb limit of a ketogenic diet.

The high glycemic index of dates can disrupt the metabolic state of ketosis, making it challenging to maintain.

While there are numerous dates varieties, their carbohydrate content is generally high, making all of them less suitable for a ketogenic diet.