Is butternut squash keto?
Butternut squash
A starchy winter squash. One cup uses a big chunk of a daily carb budget.
Nutrition per serving
1 cup cubed · 140 g- Net carbs
- 14g
- Calories
- 63kcal
- Protein
- 1.4g
- Fat
- 0.1g
- Total carbs
- 16 g
- Fiber
- 2.8 g
About 51.5 g of butternut squash adds up to 5 g net carbs — about 37% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 63 kcal | 45 kcal |
| Total carbohydrate | 16 g | 12 g |
| Dietary fiber | 2.8 g | 2 g |
| Net carbs | 14 g | 9.7 g |
| Sugars | 3.1 g | 2.2 g |
| Protein | 1.4 g | 1 g |
| Fat | 0.1 g | 0.1 g |
Portion calculator
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0% of your 20 g daily net-carb limit. Personalize
If you do eat butternut squash
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For a similar color and sweetness in soup, use a little pumpkin with lots of cauliflower.
Better keto swaps for butternut squash
Keto substitutes for potatoes 7 alternatives with carb comparisons and recipes Read guide Frequently asked questions
Is butternut squash keto?
No — butternut squash is not keto-friendly. A starchy winter squash. One cup uses a big chunk of a daily carb budget.
How many net carbs are in butternut squash?
1 cup cubed (140 g) of butternut squash has about 14 g net carbs (16 g total carbs minus 2.8 g fiber). Per 100 g, that's 9.7 g net carbs.
How much butternut squash can I eat on keto?
About 51.5 g of butternut squash adds up to 5 g net carbs — about 37% of a typical serving. On a typical 20 g daily limit, one serving uses about 68% of your carbs.
What is a good keto substitute for butternut squash?
Try cauliflower, pumpkin, spaghetti squash. See our full guide: keto substitutes for potatoes.
