Date is not keto: it has ~32 g of net carbs per 2 medium pieces, against the keto diet's 5 g-per-serving limit.
Net carbs
32 g
per 2 medium pieces
These are the carbs that count on keto: total carbs minus fiber.
It has about 32.8 g of net carbs per serving and a high glycemic index, so it isn't keto-friendly.
Nutrition facts for date
0.1 g
Fat
0.8 g
Protein
3.2 g
Fiber
Why date is not keto?
On keto the goal is to stay under ~5 g of net carbs per serving; date has 32 g per 2 medium pieces (36 g total − 3 g of fiber).
How much date can I eat on keto?
To stay under 5 g of net carbs, the limit is ~7 g of date. A better keto alternative is frutilla.
Best keto alternative
Related
✕No
Mango
46 g net
/ 1 medium fruit
✕No
Banana
23 g net
/ 1 medium banana
✕No
Grapes
25 g net
/ 1 cup (stems removed)
~In moderation
Pineapple
9 g net
/ 1 medium slice
✕No
Blueberry
17 g net
/ 1 cup
✕No
Apple
20 g net
/ 1 medium apple
See all: Frutas keto
Source: nutritional estimate (USDA-style reference) · Confidence: high
Reviewed by the Ketorai team · Last updated: July 1, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Reviewed by the Ketorai team · Last updated: July 1, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Something off? Let us know.
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