KETO VERDICTMODERATE
Spaghetti squash can fit a keto plan in measured portions. At ~5.1–5.6g net carbs per 100g cooked, keep servings modest and anchor with fat/protein.
Is Spaghetti Squash Keto?
Pasta & Noodles
Spaghetti squash can fit a keto plan in measured portions. At ~5.1–5.6g net carbs per 100g cooked, keep servings modest and anchor with fat/protein.
- Net carbs (100g)5.5g
- Protein (100g)0.6g
- Fat (100g)0.6g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
5.5g
Total Carbs
7.0g
Fiber
1.5g
Protein
0.6g
Fat
0.6g
Calories
31
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate carb content: ~5.5g net carbs / 100g cooked
- Best used as a portion-controlled pasta alternative
- Pair with fatty sauces and proteins to improve keto ratios
- Track macros if you’re close to your daily carb limit
HEALTH BENEFITS
- Naturally low in calories to support energy balance
- Provides potassium, manganese, and vitamin C
- Contains carotenoids and polyphenols with antioxidant activity
- Whole-food, veggie-based noodle substitute
PREPARATION SUGGESTIONS
ROAST & SHRED
Halve lengthwise, scoop seeds, brush with olive oil, salt, and pepper. Roast cut-side down at 200°C (400°F) for 35–45 min until tender, then scrape strands with a fork.
KETO PLATE BUILDER
Keep to 1–1.5 cups (~150–225g). Toss with butter or olive oil, pesto, and parmesan-cheese; add ground beef, chicken thighs, or sardines for protein.