KETO VERDICTLIMIT
Limit on keto. ~*8.9g net carbs per 100g* (≈12–13g per ~1 cup cubed). Nutrient-dense and naturally sweet, but carbier than most keto veggies—enjoy tiny portions, pair with fat, and save for special meals.
Is Acorn Squash Keto?
Squashes & Gourds
Limit on keto. ~*8.9g net carbs per 100g* (≈12–13g per ~1 cup cubed). Nutrient-dense and naturally sweet, but carbier than most keto veggies—enjoy tiny portions, pair with fat, and save for special meals.
- Net carbs (100g)8.9g
- Protein (100g)0.8g
- Fat (100g)0.1g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100g (raw)
Net Carbs
8.9g
Total Carbs
10.5g
Fiber
1.8g
Protein
0.8g
Fat
0.1g
Calories
40
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- Moderate-to-high net carbs: requires strict portion control on keto
- Naturally sweet: can satisfy cravings in small amounts
- Fiber present: may modestly blunt glycemic impact
- Micronutrient-rich: vitamins A & C, potassium, magnesium
- Visually filling: serving in the shell supports mindful portions
HEALTH BENEFITS
- High in vitamin A to support vision and immune function
- Vitamin C contributes to collagen synthesis and immune health
- Potassium and magnesium aid heart rhythm and muscle function
- Antioxidants help counter oxidative stress
- B vitamins support energy metabolism and brain function
PREPARATION SUGGESTIONS
ROASTED HALVES (SMALL PORTION)
Halve, deseed, brush with butter or olive oil, and roast cut-side down at 400°F (200°C) for 35–40 minutes. Enjoy ~50g flesh as a treat.
STUFFED (MINIMAL SQUASH)
Roast halves and fill with seasoned ground meat, cheese, and low-carb vegetables. Focus on the filling; eat only a little squash.
MASHED WITH BUTTER
Roast until tender; mash ~50g with butter, salt, and herbs for a mini side.
SOUP ACCENT
Blend a small amount of roasted squash into cream-based soups; use cauliflower as the main thickener to keep carbs low.