The short answer
Nature's candy, and far too many carbs for keto.
A typical serving is 2 dates (48 g). That has 135 calories, 1.2 g protein, 0.2 g fat and 32.2 g net carbs (36 g total carbs − 3.8 g fiber).
How many servings fit in your carb budget?
Based on using your entire daily net-carb limit on this one food, which you would not do in practice.
Lower-carb swaps for dates
Nutrition facts
Per 100 g: 282 kcal · 67 g net carbs · 2.5 g protein · 0.4 g fat. Estimates vary by brand and preparation.
Frequently asked questions
Is dates keto?
No, dates is not keto-friendly. A serving (2 dates (48 g)) has about 32.2 g of net carbs, more than a typical 25 g daily limit.
How many carbs are in dates?
A serving of dates (2 dates (48 g)) has about 36 g of total carbohydrates and 3.8 g of fiber, which works out to roughly 32.2 g of net carbs. Per 100 g it has about 67 g of net carbs.
Can I eat dates on a keto diet?
Most people on keto avoid it. Nature's candy, and far too many carbs for keto. If you want to fit it in, treat it as an occasional small portion and count the carbs.
What can I eat instead of dates?
Lower-carb swaps include strawberries, raspberries, blackberries, avocado.
More fruits
Get your personal carb limit
The free keto calculator sets your daily calories, protein, fat and net carbs, then the tracker keeps score.
Skip the counting
The 28-Day Plan has every meal's macros done for you. $29, instant download.