Carbs in Dates: The Quick Answer
Dates contains 67.5g of net carbs per 100g, calculated by subtracting 7.5g of dietary fiber from 75.0g of total carbohydrates. With 300.0 calories, 2.5g protein, and 0.0g fat per 100g, it is classified as High Carbs for carbohydrate content.
Net carbs — not total carbs — are what matter for keto and low-carb diets. Only net carbs raise blood sugar and affect insulin, which is why tracking them accurately is key to staying in ketosis. Use our Keto Macro Calculator to find your daily net carb limit based on your body and goals.
Is Dates Keto Friendly?
Dates is high in carbs with 67.5g net carbs per 100g. It is generally not suitable for strict keto (under 20g net carbs/day) but may fit into a broader low-carb diet depending on portion size and your daily limit.
Best Low-Carb Swaps for Dates
Dates is high in carbs. If you're eating low-carb or keto, these swaps deliver the same satisfaction with a fraction of the net carbs.
| Instead of | Try this | Why it helps |
|---|---|---|
| Dates (~67g net carbs per 100g — one of the highest-sugar fruits) | Macadamia nuts | Rich, satisfying snack with ~2g net carbs per oz |
| Dates as a natural sweetener in recipes | Liquid stevia or monk fruit sweetener | Zero-carb sweetness that works in any recipe |
| Stuffed dates (cheese or nut butter) | Stuffed celery (cream cheese + everything bagel seasoning) | Same satisfying stuffed bite — ~1g net carbs |
How Net Carbs Are Calculated
Net carbs are calculated by subtracting dietary fiber (and sugar alcohols, if present) from total carbohydrates: Net Carbs = Total Carbs − Fiber. For Dates: 75.0g − 7.5g = 67.5g net carbs per 100g.
Dietary fiber is subtracted because it passes through the digestive system without being absorbed as glucose. It does not raise blood sugar or trigger an insulin response, making it irrelevant for carb counting on keto and low-carb diets.