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
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
9.7gnet carbs in your portion
- Total carbs
- 11.7g
- Fiber
- 2g
- Protein
- 1g
- Fat
- 0.1g
- Calories
- 45
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 (100 g)9.7g
- Protein (100 g)1g
- Fat (100 g)0.1g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
9.7g
Total Carbs
11.7g
Fiber
2g
Protein
1g
Fat
0.1g
Calories
45
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
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
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.