Are dates keto?
Dates
Not keto No — dates are not keto-friendly.
One Medjool date has about 16 g net carbs. Watch for dates in "paleo" bars and energy balls.
Nutrition per serving
1 Medjool date · 24 g- Net carbs
- 16g
- Calories
- 66kcal
- Protein
- 0.4g
- Fat
- 0g
- Total carbs
- 18 g
- Fiber
- 1.6 g
One serving vs. a 20 g daily net-carb limit 82%
0.8× the daily limit
About 7.3 g of dates adds up to 5 g net carbs — about 31% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 66 kcal | 277 kcal |
| Total carbohydrate | 18 g | 75 g |
| Dietary fiber | 1.6 g | 6.7 g |
| Net carbs | 16 g | 68 g |
| Sugars | 16 g | 66 g |
| Protein | 0.4 g | 1.8 g |
| Fat | 0 g | 0.2 g |
Portion calculator
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0% of your 20 g daily net-carb limit. Personalize
Better keto swaps for dates
Keto-friendly fruit & sweet swaps 6 alternatives with carb comparisons and recipes Read guide Frequently asked questions
Are dates keto?
No — dates are not keto-friendly. One Medjool date has about 16 g net carbs. Watch for dates in "paleo" bars and energy balls.
How many net carbs are in dates?
1 Medjool date (24 g) of dates has about 16 g net carbs (18 g total carbs minus 1.6 g fiber). Per 100 g, that's 68 g net carbs.
How much dates can I eat on keto?
About 7.3 g of dates adds up to 5 g net carbs — about 31% of a typical serving. On a typical 20 g daily limit, one serving uses about 82% of your carbs.
What is a good keto substitute for dates?
Try pecans, sugar-free chocolate chips. See our full guide: keto-friendly fruit & sweet swaps.
