KETO VERDICTLIMIT
Butternut squash is borderline for keto at ~9g net carbs per 100g. Nutritious but carbier than most veg—use small portions (50–75g) as an occasional accent rather than a main side.
Is Butternut Squash Keto?
Squashes & Gourds
Butternut squash is borderline for keto at ~9g net carbs per 100g. Nutritious but carbier than most veg—use small portions (50–75g) as an occasional accent rather than a main side.
- Net carbs (100g)9g
- Protein (100g)1g
- Fat (100g)0.1g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100g (raw)
Net Carbs
9g
Total Carbs
11.7g
Fiber
2.7g
Protein
1g
Fat
0.1g
Calories
45
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- Fits limited use: 50–75g servings keep carbs manageable
- Naturally sweet—satisfies cravings in small amounts
- Nutrient-dense (vitamin A, potassium) for the carb cost
- Versatile: roast, mash, purée, or spiralize for variety
HEALTH BENEFITS
- Very high in beta-carotene (vitamin A precursor) for vision and immunity
- Good source of vitamin C for immune support
- Provides potassium to support blood pressure and heart health
- Rich in antioxidants that combat inflammation
- Supplies magnesium for muscle and nerve function
- Contains vitamin E supporting skin health
PREPARATION SUGGESTIONS
ROASTED (SMALL PORTION)
Cube, toss with olive-oil, salt, and a pinch of warm spices; roast at 425°F (220°C) for 25–30 min. Limit to ~50g per serving.
SOUP WITH CREAM
Roast, then blend with chicken broth and heavy-cream. Rich and comforting—serve in small bowls.
MASHED AS SIDE
Roast until tender; mash with butter and a splash of cream. Keep to ~50–75g alongside protein.
SPIRALIZED
Spiralize the neck; sauté briefly in butter or ghee. Higher carb than zucchini—use sparingly.