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
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.
5.5gnet carbs in your portion
- Total carbs
- 7g
- Fiber
- 1.5g
- Protein
- 0.6g
- Fat
- 0.6g
- Calories
- 31
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 (100 g)5.5g
- Protein (100 g)0.6g
- Fat (100 g)0.6g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
5.5g
Total Carbs
7g
Fiber
1.5g
Protein
0.6g
Fat
0.6g
Calories
31
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.
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
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.