Pumpkin is moderately keto-friendly with ~6g net carbs per 100g. It’s higher in carbs than most keto veggies, but can fit in small portions. Naturally sweet and nutrient-dense, it’s satisfying when portioned carefully and paired with fats.
YOUR PORTION
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
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.
6gnet carbs in your portion
Pumpkin is moderately keto-friendly with ~6g net carbs per 100g. It’s higher in carbs than most keto veggies, but can fit in small portions. Naturally sweet and nutrient-dense, it’s satisfying when portioned carefully and paired with fats.
Per 100 g (as listed by source)
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.
Cube, toss with olive-oil, cinnamon-style spices, and salt. Roast at 400°F (205°C) for 25–30 minutes until caramelized and tender.
Blend roasted pumpkin with coconut-milk (full-fat), broth, and warm spices; finish with heavy cream or butter for richness.
Steam or roast until soft, then mash with butter, cream cheese, and spices for a lower-carb side.
Roast and purée for baking, smoothies, or sauces—measure portions carefully.
Add cubes to coconut-based curries with meat and leafy greens; natural sweetness balances heat.
Mix purée with eggs, cream, allulose, and pumpkin spice; bake in an Almond Flour crust.