KETO VERDICTLIMIT
This portion can exceed strict daily carb limits and may disrupt ketosis depending on portion and individual tolerance.
Is Date (Medjool) Keto?
Dried Fruits
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
68.3gnet carbs in your portion
- Total carbs
- 75g
- Fiber
- 6.7g
- Protein
- 1.8g
- Fat
- 0.2g
- Calories
- 277
This portion can exceed strict daily carb limits and may disrupt ketosis depending on portion and individual tolerance.
The 100 g reference amount has 68.3g net carbs, so keep portions small or choose a lower-carb swap.
- Net carbs (100 g)68.3g
- Protein (100 g)1.8g
- Fat (100 g)0.2g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
68.3g
Total Carbs
75g
Fiber
6.7g
Protein
1.8g
Fat
0.2g
Calories
277
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
WHY TO LIMIT IT ON KETO
- Extremely high carbs: ~68g net carbs per 100g is among the highest for any whole food
- This item contains the nutrients or compounds listed above; evidence for specific health outcomes depends on dose, preparation, and individual context.
- Single date impact: One Medjool (~24g) provides ~14–16g net carbs—most of a strict keto daily allotment
- Minimal fat/protein: ~0g fat and low protein offer no ketogenic support
- Calorie dense: Small portions pack large sugar loads, making portion control difficult
- Ketosis disruption: Likely to halt ketone production except in targeted/cyclical keto contexts
PREPARATION SUGGESTIONS
STRICTLY AVOID ON KETO
For standard keto, skip dates entirely. Their carb load is incompatible with ketosis.
DO NOT USE FOR SWEETENING
Even though they’re natural, date paste/syrup is concentrated sugar. Use allulose, erythritol, or monk fruit instead.
SCAN LABELS FOR HIDDEN DATES
Energy bars, smoothies, and ‘healthy’ bites often rely on dates—double-check ingredient lists.
CYCLICAL/TARGETED KETO ONLY
If doing CKD/TKD, keep to very small portions around intense training—otherwise avoid.
MIND PORTION MATH
One Medjool ≈ ~14–16g net carbs. Two dates can exceed a typical daily keto limit.
KETO-FRIENDLY CARAMEL VIBE
Try browned butter + a few drops caramel extract, or a fat bomb with allulose for a similar flavor without the sugar.