Are Dates Low Carb? Guide to Keto-Friendly Fruits

Are Dates Keto?

The keto diet has become one of the most popular diets for weight loss and overall health. By dramatically reducing carbohydrate intake, the keto diet pushes the body into a metabolic state known as ketosis.

In ketosis, the body becomes incredibly efficient at burning fat for energy. However, this relies on keeping carbs very low, usually under 50 grams per day.

Most people following a keto diet aim to get the majority of their carbs from vegetables and small amounts of nuts and seeds. Fruits, which are naturally higher in carbs, can be more tricky.

This leads many keto beginners to ask: Are dates keto? Let's find out.

Carbs in Dates

Dates are the edible fruit of the date palm tree. They are oval-shaped with a wrinkly, brown skin and a sweet, sticky flesh inside.

Dates have been a staple food in the Middle East for thousands of years. They can be eaten fresh or dried. You’re likely most familiar with the dried Medjool date, which is the most common variety sold in stores.

Fresh and dried dates are incredibly high in natural sugars with a rich, caramel-like taste and sweetness. Just one Medjool date contains:

• 66 calories
• 18 grams of carbs
• 0.4 grams of fat
• 1 gram of protein
• 14 grams of sugar
• 2 grams of fiber

With about 18 grams of carbs in a single date, you can see why they may be questionable for the keto diet. Even just 2–3 dates could use up your entire day's carb allowance on keto.

Net Carbs in Dates

When looking at carb counts for keto, it's important to consider net carbs. Net carbs are calculated by subtracting fiber since it is not digested and absorbed in the same way as other carbs.

Dates contain 1–3 grams of fiber per date. So the net carbs in a date are:

• Fresh dates: 16 grams of carbs — 2 grams of fiber = 14 grams of net carbs
• Dried Medjool dates: 18 grams of carbs — 2 grams of fiber = 16 grams of net carbs

Considering most people aim for 20–50 grams of net carbs per day on keto, dates can easily take up half of your daily carb limit or more.

Glycemic Index and Load of Dates

Aside from carb count, the effect of dates on blood sugar levels is also important for keto.

The glycemic index (GI) is a scale that ranks foods based on how much and how quickly they raise blood sugar levels. Foods are compared to glucose, which has a GI value of 100.

Dates have a very high GI, ranging from 55–103 depending on the variety. Foods with a GI over 70 are considered high GI.

Glycemic load (GL) takes into account serving sizes by multiplying the GI by the number of carbs per serving. Dates have a GL around 30, which is extremely high.

For comparison, foods are considered low GL if under 10, medium GL if 11–19, and high GL if 20 or more.

The bottom line is that dates can spike your blood sugar and insulin levels faster and higher than table sugar.

Can You Eat Dates on Keto?

Given their high sugar and carb content, dates are generally not considered keto-friendly, at least not in regular-size servings.

A serving of just 2–4 dates could easily use up your daily carb limit on keto. Even just one date is high enough in carbs to make it difficult to stay under 50 grams of net carbs per day.

Some people following a keto diet enjoy dates sparingly in tiny portions, such as half of a small date. This can fit into macros if the rest of the day’s carbs are very low.

However, dates are very calorie-dense and easy to overeat. Even in small amounts, they may increase hunger, cravings, and desire for other sweets. For this reason, many keto dieters avoid them altogether, especially in the beginning stages of the diet.

Health Benefits of Dates

Despite their high carb and sugar content, dates are linked to some health benefits when enjoyed in moderation as part of a balanced diet.

Here are some of the top evidence-based health benefits of dates:

• High in antioxidants. Dates provide antioxidant compounds like carotenoids, phenolic acid, and flavonoids, which help reduce inflammation and protect cells from damage.
• May promote brain health. The antioxidants in dates may provide benefits for brain function and protect against neurodegenerative diseases like Alzheimer’s.
• May improve digestion. The fiber in dates can act as a prebiotic to promote good gut bacteria and improve digestion.
• May boost immunity. Dates contain immune-boosting minerals like selenium, manganese, and copper.
• May reduce blood pressure. Thanks to their potassium content, dates show potential for lowering blood pressure in people with hypertension.

That said, more research is needed to confirm many of these potential health benefits in humans.

Bottom Line

Dates are high in sugar and carbs, with about 14–18 grams of net carbs in just one date. This makes them a poor choice for the keto diet.

Even in small portions, dates may increase hunger, cravings, and desire for other high-carb foods when trying to stick to very low carb intake. It’s best to avoid dates if following keto.

However, dates can be included in moderation as part of a balanced diet. Though they’re high in carbs, they also provide antioxidants and fiber.

People not on a keto diet can enjoy a few dates at a time along with other high-fiber, low-glycemic foods to balance blood sugar response.

What Are Some Low-Carb Fruit Options for Keto?

Fruit tends to be tricky on keto due to the high sugar content. However, some fruits fit better into keto diets than others.

Here are some of the best low-carb fruit options for keto:

Avocados

Avocados are technically a fruit. Unlike most other fruits, they are very low in carbs and high in healthy fats.

One medium avocado (200 grams) contains:

• 234 calories
• 17 grams of fat
• 13.5 grams of carbs
• 10 grams of fiber
• 3.5 grams of net carbs

With only 3.5 grams of net carbs per avocado, they are a great high-fat plant food for keto. Avocados can be added to smoothies, salads or eaten plain.

Strawberries

Strawberries are slightly higher in carbs than other berries, but still fit into a keto eating pattern in moderation.

One cup (152 grams) of whole strawberries contains:

• 49 calories
• 12 grams of carbs
• 3 grams of fiber
• 9 grams of net carbs

Enjoy a few strawberries at a time along with high-fat foods to balance out the carbs. Measure your portions and track your daily net carb intake when incorporating berries.

Raspberries

Raspberries are a keto-friendly food because they’re lower in net carbs than most other fruits.

One cup (123 grams) of raspberries contains:

• 64 calories
• 15 grams of carbs
• 8 grams of fiber
• 7 grams of net carbs

Add a splash of heavy cream to fresh raspberries for a quick and easy keto dessert.

Blackberries

Blackberries are another excellent low-carb berry option.

One cup (144 grams) of blackberries has:

• 62 calories
• 15 grams of carbs
• 8 grams of fiber
• 7 grams of net carbs

Use blackberries the same way as raspberries by pairing them with high-fat dairy to stay under carb limits.

Coconut

Coconut is an interesting fruit because the macros vary greatly between different coconut products.

For example:

• 1 cup of coconut water has 9 grams of carbs
• 1⁄4 cup of shredded coconut has 4 grams of carbs
• 1 oz of coconut oil has 0 carbs

When buying coconut, read labels and aim for the lowest carb options like unsweetened coconut flakes or coconut oil.

Lemon and Lime

Citrus fruits like lemons and limes make great additions to keto diets due to their low carb content.

One fluid ounce (30 mL) of lemon or lime juice contains only 1–2 grams of net carbs.

Squeeze some lemon or lime juice over fish, salads, or nut-based desserts for an extra pop of flavor.

Tomatoes

Though commonly thought of as a vegetable, tomatoes are technically a fruit.

They’re lower in carbs than other fruits at around 5 grams of net carbs per cup (149 grams).

Enjoy tomatoes on keto in moderation, such as in homemade sauces, Greek salads, or Caprese skewers with mozzarella cheese.

Olives

Olives are another fruit that's enjoyed more like a vegetable. Thanks to their high fat content, they fit perfectly into a keto lifestyle.

10 large green olives (84 grams) contain:

• 50 calories
• 2.3 grams of carbs
• 1 gram of fiber
• 1.3 grams of net carbs

Add olives to salads, tacos, pizza, and antipasti platters to bump up the fat.

Melons (Watermelon, Cantaloupe, Honeydew)

Melons are slightly higher in carbs than other keto fruits. However, they can still be enjoyed in moderation.

Here are the stats per 1 cup (about 150 grams) for common melons:

• Watermelon: 10 grams of net carbs
• Cantaloupe: 13 grams of net carbs
• Honeydew: 14 grams of net carbs

Aim to keep melon portions under 1 cup (150 grams) and balance them out with low-carb foods over the course of the day.

Tips for Adding Low-Carb Fruit on Keto

Here are some tips for enjoying fruit on a keto diet:

Focus on Berries

Berries like raspberries, blackberries, and strawberries tend to be lowest in carbs. They’re a great option for adding a pop of sweet flavor.

Watch Portions

Even low-carb fruits should be eaten in moderation on keto. Measure servings and stick to no more than 1–1 1⁄2 cups (150–225 grams) per day.

Maximize Fiber

Choose fruits that are high in fiber like berries and avocado to get more fiber and less net carbs per serving.

Pair with Fat or Protein

Combining fruit with healthy fats or protein sources helps balance out blood sugar response. Try berries with heavy cream or avocado with eggs.

Monitor Your Carbs

Track your total net carbs from all sources, including low-carb fruits and veggies. This helps ensure you stay under your daily carb limit.

The Bottom Line

Dates are high in carbs and sugar, with about 14–18 grams of net carbs per date. This makes them unsuitable for the keto diet.

However, there are plenty of delicious low-carb fruits that can be enjoyed in moderation on keto. Focus on options like avocado, berries, olives, and small portions of melons.

By tracking your net carbs and combining fruit with fat or protein, you can incorporate some sweet, low-carb fruits into your keto eating plan.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.