How many carbs are in date?
1 cup of date contains about 120g of carbohydrate, 107.2g net carbs after subtracting 12.8g of fiber, 3.9g of protein, and 451 calories.
Carbs by portion size
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 date (8g) | 6g | 0.6g | 5.4g |
| 1 cup (160g) | 120g | 12.8g | 107.2g |
| 100 grams (100g) | 75g | 8g | 67g |
Net carbs in date
1 cup of date contains 107.2g of net carbs — total carbs (120g) minus dietary fiber (12.8g). Net carbs are the carbs your body actually digests and that raise blood glucose. See our guide to net carbs for how this calculation works and when to use it.
Full nutrition for date (per 100g)
- Calories: 282 kcal
- Carbohydrate: 75g
- Dietary fiber: 8g
- Sugars: 63.4g
- Protein: 2.5g
- Fat: 0.4g
Reference values from USDA FoodData Central (survey fndds dataset, fdcId 2344698). Values are per 100 grams.
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Download on the App StoreFrequently asked questions
How many carbs are in date?
1 cup of date contains about 120g of total carbohydrate. After subtracting 12.8g of fiber, the net carbs are about 107.2g.
How many net carbs are in date?
Net carbs in 1 cup of date are about 107.2g — that is total carbs (120g) minus dietary fiber (12.8g). See our net carbs explainer for the full calculation.
Is date good for diabetics?
Date contains carbohydrates that will raise blood glucose. Whether it fits your meal plan depends on the portion and your overall daily target. Most U.S. diabetes care teams use total carbs (not net) for insulin dosing — see our diabetes carb-counting guide.
Is date keto-friendly?
Whether date fits a keto plan depends on your daily net-carb budget (typically under 20–30g per day). One serving (1 cup) provides about 107.2g of net carbs.