Keto Friendly Wiki

Are dates keto friendly?

Dates
dates
Keto ratingFull star Empty star Empty star Empty star Empty star
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Serving size
1/2 cup (40g)
Calories
113
% Daily Value*
Total Carbohydrate
30g
23%
Dietary Fiber
3g
10%
Total sugars
25g
25%
Cholesterol
0mg
0%
Total Fat
0g
0%
Sodium
1mg
0%
Protein
1g
2%
Calcium
16mg
1%
Iron
0mg
2%
Potassium
262mg
6%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

No. Dates aren't keto-friendly.

Dates have 30 grams of carbohydrates, with about 25 grams from sugar and 3 grams coming from fiber. The net carbs totals up to 27 grams. This makes dates one of the worst choices if you're following a keto diet.

dates marcronutrient breakdown
Marcronutrient breakdown of dates

Alternatives

Consider these keto-friendly options:

Avocados

Avocados are a much better keto-friendly alternative. They contain 17 grams of total carbohydrates, with about 1 gram from sugar and 13 grams from fiber. The net carbs comes out to 4 grams, 23 grams less than dates.

See also