Are Dates Keto (Net Carbs, Total Carbs And Easy Keto Dates Recipe)
on Jan 25, 2023
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Are dates keto? Wondering if you can eat dates on the keto diet? In this post, we’ll explore the nutritional benefits of this fruit and determine its suitability for those trying to limit their carb intake. We’ll also share a keto-friendly way to enjoy dates without exceeding your daily carbohydrate quota, plus low-carb alternatives to this natural sweetener.
Dates are generally considered a healthy food, with some even referring to it as a superfood. Its popularity has surged in recent years, with the fruit being used as a natural sweetener for paleo-friendly desserts. Still, there are some concerns about the fruit’s high sugar content, which can be an issue for anyone on a low-carb or ketogenic diet.
If you’re trying to maintain a state of ketosis, you may want to pay special attention to the macros of this popular tropical fruit.
What Are Dates?
Dates are the fruit from the date palm tree, which was first cultivated in Middle Eastern countries. These days, dates are cultivated in tropical regions all over the world. The fruits are naturally high in sugar and can be eaten fresh or dried. When the pit is removed, dates can be eaten whole, or used to sweeten baked goods and smoothies.
Are Dates Keto?
Given their exorbitant carb content, dates aren’t ideal for a ketogenic diet. One cup of pitted, chopped dates contains nearly 100 grams of net carbs, which is even higher than starchy foods like rice or potatoes.
How Many Net Carbs In Dates?
According to USDA, 1 cup of chopped dates has 98 grams of net carbs. Below you can find the detailed info for 1 cup of dates.
| Value | |
| Net carbs | 98 g |
| Fat | 0.6 g |
| Protein | 3.6 g |
| Total carbs | 110 g |
| Fiber | 12 g |
| Calories | 414 |
Are Dates Low In Carbs?
If you’re on a low carb diet, you may wish to limit your intake of dates. The popular Deglet Noor date has 20 calories each, with 5.3 grams of net carbs. A tiny handful of these dates can have as many carbs as a serving of rice.
The low fat content of dates is another reason to exclude them from a keto or low carb diet. Between the high carbs and the low fat, it’ll be difficult to fit these fruits into your macros.
How Many Dates Can I Eat On Keto?
Everyone’s macros are different and your carb budget may be higher or lower than other people on a keto diet. Typically, 50g of carbs is the daily limit for a successful keto diet. With a single date providing over 5 grams of carbs, you’ll need to conservatively ration them out to fit them into your diet.
If you want to consume dates on a ketogenic diet, you’d only be able to eat one or two of them per day. For most people, it may be best to avoid them altogether.
Dates Nutrition (Dates Macros)
How Many Carbs In Dates?
Dates are quite high in sugar, which contributes to their heavy carb content. You can expect 5 grams of carbs from a typical date, with only ½ a gram of fiber. The sweetness in dates is due to their high fructose content, which only increases as the fruit ripens.
Fats
The fat content of dates is considered minimal or negligible.
Protein
Dates aren’t a great source of protein. Keto-friendly proteins include seafood, beef, chicken and eggs.
Calories
A single date (weighing around 7 grams) has 20 calories, which primarily come from carbs. Medjool dates (which weigh 24g on average) have a staggering 66.5 calories each.
Keto Dates Substitutes
Dates are a popular ingredient in paleo-friendly desserts, but they’re less ideal for the ketogenic diet. Due to their high carb content, a serving of dates can easily kick you out of a state of ketosis.
You’re much better off using low- or no-carb sweeteners like stevia, monk fruit or erythritol.
What Fruits Are Keto Friendly?
While most fruits are not keto-friendly, there are still a few that you can enjoy on a keto diet.
Are Medjool Dates Keto Friendly?
Medjool dates are much larger than regular dates, so you can expect a higher amount of carbs. Even with a small serving size of three dates, you can easily blow your daily carbohydrate budget and possibly kick yourself out of ketosis. Three Medjool dates will provide almost 50 grams of carbs, most of which come from sugar.
Keto Chocolate Dates Balls
If you like to add dates to your keto diet, we’ve come up with a keto chocolate dates balls recipe for you to enjoy!
They taste like dessert, but they’re keto-friendly and Whole30 approved. Enjoy these protein-packed balls as a pre-workout snack or to satisfy your sweet tooth between meals.
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Keto Chocolate Dates Balls Recipe
Ingredients
- 1 cup almond butter
- 1/2 dates, minced
- 1 teaspoon stevia, or more to taste
- 2/3 cup cocoa powder, unsweetened
Instructions
- Use parchment paper to line a large plate.
- Place all the ingredients in a large mixing bowl and stir until combined.
- Use your hands to roll the mixture into small balls, about 1 inch in diameter. Place the balls on the lined plate.
- Put the balls in the freezer or fridge until they’re firm and ready to eat.
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
