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?
Per 100 g (as listed by source). USDA FoodData Central.
Scales this reference to your portion, with no extra deductions. Calculation and units.
9.7gnet carbs in your portion
- Total carbs
- 11.7g
- Fiber
- 2g
- Protein
- 1g
- Fat
- 0.1g
- Calories
- 45
The 100 g reference amount has 9.7g net carbs, so keep portions small or choose a lower-carb swap.
- 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.