Can I Have Dates in Keto Diet?

The answer is it depends. Dates are very high in carbs. Having too much sugar and carbs is not ideal for the keto diet. According to the strict keto rule, you have limitations on carb intake to 20grams per day. This strict regime does not allow people to have dates as part of their diet. 

However, a person can take dates if the limit of daily carb intake is 50grams per day so they can take a date but occasionally. It is preferable to avoid the dates in keto as they are not keto-friendly and opt for other snacks. 

It is easy to love the fruits and have cravings for them. But dates are not the best option when it comes to the keto diet. Dates are very popular because of their natural sweetish flavors and a lot of health benefits. 

What are the Dates?

Dates are the sweetish natural fruit and grow in palm trees. It is one of the oldest cultivated foods in human civilization.

When you first approach the keto diet this is the first thing that comes to mind is what to eat and what not to? There is also the question, are dates keto or not? 

You can have the dates in the keto diet in moderation. Fruit should be a perfectly eat-in portion. Dates are not low-carb food at all. There are also 2 types of dates: fresh dates and dried dates. 

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If you are confused about date keto, it is understandable that you have also been confused about dried dates and fresh dates.

You can have dates in moderation but dried dates have more calories and carbs as compared to fresh dates. 

Nutritional values of average size date:

Nutritional value Average size date
Carbs 5.33gm
Sugar 4.5gm
Protein 0.17gm

How Many Dates Can You Have in the Keto Diet? 

Can I Have Dates in Keto Diet? 1 - Daily Medicos

Dates are high in carbs so it is difficult to understand whether they are date keto or not.

But dates have a lot of nutrients so you can have them in your keto diet occasionally in moderation. It is crucial to fit the dates in the keto diet but if you really wanna have it, divide it into tiny parts according to your meal. 

However, there are some people who restrict themselves to 30-40gm of carbs per day. So date keto or not? If you can satisfy your macros and craving with 1 snack or date instead of low carb of handful snacks so you can have it in pieces. 

A common fresh Deglet Noor date has 5.3 grams of net carbs, but there are also larger date varieties like the Medjool date which have up to 16.4 grams of net carbs per date. It is a simple calculation of which date you will choose for adding it to the keto diet. 

Can I Have Dates in Keto Diet? 2 - Daily Medicos

If you really like and want to add keto to your diet so you can have 1 or 2 fresh dates but dried dates aren’t suitable for the keto diet. It might be good to avoid it in the keto diet. Instead of having dates you can take cherries, starfruit coconut, blackberries, and figs in limited quantities. 

Summing up: 

Dates are Swedish natural food with numerous health benefits but they are high in carbs. However one can eat dates in moderation but dates are not keto-friendly. Having so many carbs and sugar is not ideal for the keto diet. 

They are so high in carbs either dried dates or fresh and are not recommended in the keto diet.

There are many low carbs sweeteners that can satisfy your sweet cravings without adding carbs to the keto diet.

Date sugar is the sugar alternative as people have it in their homes but still, they are so high in carbs and sugar.