Dates on keto - can you eat it and how many carbs

Very concentrated in sugar, so it is usually a poor fit for keto.

Net carbs per 100 g

≈ 67 g / 100 g

Does it fit keto?

Better to avoid

How to fit it

Best kept as a rare exception or replaced with a lower-carb fruit.

Mini serving calculator

Change the fruit serving and see net carbs, sugar, and calories right away.

AmountUnitsCarb limit

Current serving

Better smaller

This serving can use the carb budget quickly, so a smaller amount or lower-carb fruit may fit better.

Net carbs

33.5 g

Sugar

31.7 g

Calories

141 kcal

By carb limit

30 g

Keto macros calculator

After choosing a fruit serving, check the whole day in the keto macros calculator.

Open macros

Serving options

10 g

6.7 g net carbs, 6.3 g sugar, 28 kcal

20 g

13.4 g net carbs, 12.7 g sugar, 56 kcal

30 g

20.1 g net carbs, 19 g sugar, 85 kcal

Keto fruits section

Go back to the main section to compare more fruits and berries by net carbs.

Back to keto fruits

Can it fit keto?

- Better kept as a rare small exception.
- Fresh whole fruit is easier to control than juice, dried fruit, or smoothies.

When to keep it smaller

- Do not count fruit as free carbs.
- Avoid pairing it with sugar, honey, syrup, or sweet granola.

How to make it lighter

- Weigh the serving once, then save your usual portion.
- Pair fruit with unsweetened yogurt, cream, nuts, or chia instead of sugar.

Lower-carb alternatives

Lime

Usually one of the easier fruit choices when the portion is measured.

Lemon

Usually one of the easier fruit choices when the portion is measured.

Coconut meat

Usually one of the easier fruit choices when the portion is measured.

Sweetness without extra sugar

If fruit is part of a dessert, compare sweeteners and calculate sugar replacement.

Sugar converter Sweeteners

Common questions

Can I eat Dates on keto?

Usually it is better to choose a lower-carb fruit if you want ketosis to stay steadier.

How much Dates is keto-friendly?

Use the mini calculator on this page: enter your serving and daily carb limit to see the net carb impact.

Related choices

Raisins

Better to avoid

Very concentrated in sugar, so it is usually a poor fit for keto.

Open guide

Dried apricots

Better to avoid

Very concentrated in sugar, so it is usually a poor fit for keto.

Open guide

Prunes

Better to avoid

Very concentrated in sugar, so it is usually a poor fit for keto.

Open guide

Dried figs

Better to avoid

Very concentrated in sugar, so it is usually a poor fit for keto.

Open guide