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Published: 4 Sep 2025 • Author: Mohammad Abid Hurzuk • Category: Nutrition / Low-Carb & Keto Can I Eat Dates on a Keto Diet? (Yes—But Here’s the Smarter, Data-Driven Way) Quick answer: Dates are naturally high in carbs. For strict keto (≈20–30 g net carbs per day), even one date can use most of your daily allowance. You may still include dates in cyclical or targeted keto , or in tiny portions within a personal carb budget—provided you track macros, time intake, and pair with fat/protein for steadier response. Below, you’ll find a practical framework, portion models, and troubleshooting steps so you can decide with confidence. Quick Answers (People Also Ask) Are dates keto-friendly? Not typically. They’re dense in natural sugars. Most strict keto plans avoid them—or limit to very small amounts. How many carbs are in one date? A single date can contain a high amount of carbs for keto. If you’re aiming for 20–30 g net carbs/day, one date ...