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
Per 100 g (as listed by source). USDA FoodData Central.
Scales this reference to your portion, with no extra deductions. Calculation and units.
6gnet carbs in your portion
The 100 g reference amount has 6g net carbs, so measure portions carefully.
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.