KETO VERDICTNO
Not keto-friendly. ~68g net carbs per 100g; even one Medjool (~24g) delivers ~14–16g net carbs. This sugar-dense fruit will likely kick you out of ketosis, even in small portions.
Is Date (Medjool) Keto?
Dried Fruits
Not keto-friendly. ~68g net carbs per 100g; even one Medjool (~24g) delivers ~14–16g net carbs. This sugar-dense fruit will likely kick you out of ketosis, even in small portions.
- Net carbs (100g)68.3g
- Protein (100g)1.8g
- Fat (100g)0.2g
- Keto verdictNot keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
68.3g
Total Carbs
75g
Fiber
6.7g
Protein
1.8g
Fat
0.2g
Calories
277
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Extremely high carbs: ~68g net carbs per 100g is among the highest for any whole food
- Concentrated sugars: Predominantly glucose and fructose cause a pronounced glycemic/insulin response
- 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
HEALTH BENEFITS
- Excellent source of potassium to support heart, nerve, and muscle function
- Contains antioxidants (flavonoids, carotenoids, phenolics) that help counter oxidative stress
- Provides dietary fiber which supports digestive regularity and satiety off-keto
- Contributes magnesium for bone health and energy metabolism
- Natural source of vitamin B6 and small amounts of folate for cellular processes
- Provides non-heme iron which supports oxygen transport (pair with vitamin C off-keto)
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.