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?
Per 100 g (as listed by source). USDA FoodData Central.
Scales this reference to your portion, with no extra deductions. Calculation and units.
5.5gnet carbs in your portion
- Total carbs
- 7g
- Fiber
- 1.5g
- Protein
- 0.6g
- Fat
- 0.6g
- Calories
- 31
The 100 g reference amount has 5.5g net carbs, so measure portions carefully.
- 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.