I have a friend named Sarah. When she first started her ketogenic diet, she was excited to stop eating carbohydrate-rich foods. She was also eager to cut out rice and pasta. But there was one food she really loved, and she didn’t want to give it up. Her favorite food was squash, which her mother often cooked in her baked squash casserole recipe. The question kept popping into her mind, “Wait, is squash keto? Or is it too high in carbs?”
If you’re like my friend who always has questions about squash, then you’re not alone. Let’s dive into squash together here. However, it’s important to remember that not all squashes are created equal (low in carbs) and therefore keto-friendly. This is important to learn so you can find out which squashes are ketogenic and which are not.
In this article, I will answer Sarah’s question, and hopefully, it will be helpful for those of you who enjoy squash and are on the keto diet. Here, I’ll show you which squashes are low in carbs, which ones you should limit, and tips on how to consume them so they don’t interfere with your keto diet.
What Does “Keto-Friendly” Really Mean?
This is important. We need to understand what “keto-friendly” means. The keto diet actually aims to maintain daily net carb intake between 20 and 50 grams per day [everydayhealthcook], thus staying within the ketosis range. Generally, the keto diet favors foods that are high in fiber and low in carbohydrates.
So, whether a food is keto or not depends on several factors:
- Net carb content (total carbohydrates minus fiber)
- Portion size
- How it fits into your daily carb allowance.
Is Squash Keto? (Short Answer)
Now it’s time to answer Sarah’s question and some of yours. So the answer is: Some squashes are keto-friendly, and some are not.
So, squash is keto-friendly, especially summer squash varieties like zucchini, spaghetti, and yellow squash, because they are low in carbohydrates.
However, not all squash is keto-friendly. Some types of squash should be avoided or limited on this diet. For example, starchy winter squashes like acorn squash and butternut squash contain a high amount of net carbs, making them unsuitable for ketosis.
Carb Counts of Popular Squashes
Here is a quick breakdown of the carbohydrate content in several types of squash (per 1 cup, cooked):
| Squash Type | Total Carbs | Net Carbs | Keto-Friendly? |
|---|---|---|---|
| Zucchini | ~3.1g | ~2.1g | ✅ Yes |
| Yellow Squash | ~7g | ~4-5g | ✅ In moderation |
| Spaghetti Squash | ~7g | ~5g | ✅ Great pasta substitute |
| Butternut Squash | ~16g | ~13g | ❌ High-carb |
| Acorn Squash | ~15g | ~12g | ❌ High-carb |
| Pumpkin | ~12g | ~9g | ❌ Limit intake |
As you can see from the table above, summer squashes (Yellow and Zucchini squashes) have much lower carbohydrates compared to winter squashes such as butternut and acorn squashes.
Why Squash Can Be Great for Keto
Even though squash is a carbohydrate-rich vegetable, with the right portions and the right type of squash, it can still be part of a keto diet. Some reasons why squash is good and keto-friendly include:
- Fiber-rich → helps digestion and keeps you full.
- Low-calorie → makes it easy to stay in a calorie deficit if weight loss is your goal.
- Nutrient-dense → rich in vitamin C, potassium, and antioxidants.
- Versatile → can replace pasta, rice, or potatoes in many dishes.
For example, squash is a great alternative to traditional spaghetti, saving almost 30 grams of net carbs per serving.
Best Squashes for a Keto Diet
Some of the best choices when you ask, “Is Squash Keto?” We’ll list them from lowest to highest carb. We’ll also list how to use them and why they’re great.
1. Zucchini (Summer Squash)
- Net carbs: ~2.1g per cup
- Uses: zoodles (zucchini noodles), stir-fries, grilled side dishes
- Why it’s great: Super versatile and one of the lowest-carb squashes.
2. Yellow Squash/Pattypan
- Net carbs: ~4-5g per cup
- Uses: Roasted, stuffed, or sautéed in butter
- Why it’s great: Slightly higher in carbs than zucchini, but still works well in moderate portions.
3. Spaghetti Squash
- Net carbs: ~5g per cup
- Uses: pasta replacement, casseroles
- Why it’s great: The texture makes it a perfect substitute for noodles.
Squashes to Limit or Avoid on Keto
Some squashes are high in carbohydrates and therefore not considered keto-friendly. You should limit or avoid them altogether on this diet.
- Butternut Squash (13g net carbs per cup): High in starch, better in very small portions.
- Acorn Squash (12g net carbs per cup): More like potatoes than zucchini in terms of carbs.
- Pumpkin (9g net carbs per cup): Can be used in keto recipes sparingly, but watch your serving sizes.
How to Enjoy Squash on Keto without Ruining Your Diet Program
- Watch portions → Stick to 1 cup or less.
- Combine with fats → Cook squash in butter, olive oil, or coconut oil to balance macros.
- Use as replacements → Swap pasta, rice, or potatoes with squash-based alternatives.
- Experiment with recipes → Try zucchini lasagna, spaghetti squash Alfredo, or roasted yellow squash chips.
Check out more: Are Green Beans Low FODMAP?
Expert Tip: The “Flex Rule”
Nutritionists often say: “It’s not about whether a food is keto or not—it’s about whether it fits your macros.”
So, if you enjoy butternut squash, there’s no need to avoid it. Enjoy it, but be mindful of portion sizes. Eat small portions, not large ones. Then, balance it with other low-carb foods throughout the day. Because if you eat large amounts of low-carb foods, you’ll also be consuming a lot of carbs, especially if you don’t limit high-carb foods like butternut squash.
FAQs About Squash and Keto
1. Is Squash Keto Food?
Yes, but only certain types. Keto-friendly varieties include zucchini, spaghetti, and yellow squash.
2. Can I eat butternut squash on keto?
It’s important to note that butternut squash is high in carbohydrates (~13g net carbs per cup), so it’s not ideal. However, you can still consume it in small amounts.
3. What’s the lowest-carb squash?
Zucchini is the lowest, with just ~2.1g net carbs per cup.
4. Is spaghetti squash good for keto?
Absolutely! It’s one of the best keto-friendly pasta alternatives with ~5g net carbs per cup, but higher than zucchini.
5. How much squash can I eat on keto?
As a keto dieter, you are only allowed to consume one cup of low-carb squash.
Conclusion: So, Is Squash Keto?
Yes, not all types of squash are suitable for a ketogenic diet, but there are some low-carb varieties that are considered keto-friendly. Among the squashes allowed on a ketogenic diet are zucchini, yellow squash, and spaghetti squash. Meanwhile, high-carb varieties include butternut and acorn squash.
The key is to balance your consumption and control portions. Choose the right type of squash and eat small portions. So, if a friend asks you, “Is squash keto?” now you know exactly how to answer.
