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How Many Carbs In Squash

Is Spaghetti Squash Keto

The Lowest and Highest Carb Vegetables are…

Youre a professional at making all the keto dinners, mastered the art of ordering keto at a sit-down restaurant, and even slip in a keto-friendly Starbucks drink or keto fast food lunch on a rushed day. But just because you have to pass on the pumpkin spice lattes this season, doesnt mean you have to axe all the fall flavors. Its a little sad to give up on every winter squash recipe out there just because winter squash is too high carbor is it?

If youre unfamiliar with the ketogenic diet its essentially a diet that encourages eating low carbohydrate but high fat at every meal. Your carbohydrate limit varies based on your dietary needs, but it typically varies between 20-50 grams per day. So, we dug into the nutrition to find winter squash recipes that are totally keto-approved.

The Bottom Line On Carbs In Butternut Squash

Is butternut squash keto? The answer is it can be. It all really depends on your carb tolerance, your goals, and your activity level.

If youre someone who can eat 100+ carbs a day and stay in ketosis, then you may be able to enjoy butternut squash without any worries.

However, for the carb sensitive, you may need to take care when preparing meals with butternut squash. Not to say you cant enjoy it at all, but it isnt going to be a mainstay like your leafy greens and Brussels sprouts.

If youre unsure about your carbohydrate tolerance and how many carbs you need per day then check out the Perfect Keto calculator.

This will help you determine what the right macronutrient ratio is for you, and whether or not you want to stay on the moderate side of winter squash.

Recipe Tips And Variations

Here are a few ideas how you can change up this soup recipe:

Roast the cauliflower and the butternut squash before adding to the soup. Roast the butternut for about 45 minutes on a parchment lined baking sheet at 200F and the cauliflower florets for about 25 minutes. This will intensify their taste.

Add coconut milk into the soup. For an even creamier result, replace ¼ cup or 60ml of the chicken stock with unsweetened coconut milk or even coconut cream from a can.

Change up the spices: Use ginger, cinnamon and nutmeg instead of the rosemary and thyme for a warm, mellow variation.

Make it vegetarian: Use vegetable stock instead of chicken broth.

Read Also: Calories In One Fry Egg

What Is Delicata Squash

The winter squash delicata goes by a variety of other names. You might also know this squash as:

  • bohemian squash
  • sweet dumpling squash

Delicata squashes are known for having cream or pale orange exteriors with green or dark orange stripes. They are easily differentiated from other winter squash, such as butternut squash, acorn squash, spaghetti squash or Hubbard squash, which are just one color. Delicata’s exterior is much more delicate than other types of squash, giving it its name.

Many types of squash are known for being low in carbohydrates and high in fiber. This means that several different types of squash are often eaten by people on reduced-carb and keto diets.

How To Cut Butternut Squash

how many carbs in butternut squash

Cutting butternut squash to roast can be a pain. All butternut squash recipes whether they be roasted squash or butternut squash soup will require you to remove the skin and seeds. Weve broken down step by step how to cut butternut squash to make keto recipes that include squashes a bit easier to prepare.

  • Begin by washing and completely drying the butternut squash. Then cut off both ends of the butternut squash carefully with a SHARP chefs knife.
  • Peel the squash. You can do this with a vegetable peeler, or try a thin knife designed for peeling fruits.
  • Cut the peeled squash into slices and then into 1 inch cubes.
  • Skip all this and just buy pre cut butternut squash.
  • Im kidding! It is easy to cut butternut squash once youve done it a few times. However if you do have a Trader Joes nearby I recommend just buying the pre cut butternut squash which will save you a lot of time.

    Read Also: Carbs Per Day For Diabetics

    Is Butternut Squash A Bad Carb

    While butternut squash does contain carbohydrates, it is also only 82 calories a cup and is also loaded with fiber. Diets high in fiber have been linked to lowering blood pressure and cholesterol levels, and since squash packs both soluble and insoluble fiber, it can also help to improve satiety and regularity, which may help you lose weight long-term and when consumed regularly.

    Is Acorn Squash Keto Friendly

    Sorry, acorn squash is not very keto friendly. Unlike squash varieties like zucchini, you wont be able to enjoy acorn squash in average serving sizes on keto.

    Is acorn squash low carb, though? Similar to a starchy vegetable like sweet potatoes, it depends on your personal macros but you can likely enjoy acorn squash on a low carb diet.

    Also Check: How Many Carbs Does An Avacado Have

    Lowering And Preventing High Blood Pressure

    To maintain a healthy blood pressure, getting enough potassium in the diet is as important as lowering sodium intake.

    The World Health Organization recommend a daily potassium intake of at least 3,510 mg for adults, while the American Heart Association and the Institute of Medicine and recommend 4700 mg per day.

    According to the National Health and Nutrition Examination Survey , most American adults consume too much sodium and too little potassium. Fewer than of adults in the United States consume the daily recommended amount of potassium.

    A high potassium intake is also associated with a from all types of stroke and cardiovascular disease, and other causes of mortality.

    Spaghetti Squash Has Great Versatility

    Ignore Counting Vegetable Carbs On Your Keto Diet – Dr. Berg

    Spaghetti squash is a winter vegetable with a mildly sweet flavor and stringy texture that works well in many recipes.

    You can easily bake it, microwave it, steam it, or prep it in your slow cooker or Instant Pot for a tasty and nutritious meal.

    In particular, its a popular substitute for pasta because it can reduce the carb and calorie count of your meal while allowing the other flavors in your recipe to shine.

    You can use spaghetti squash in place of noodles and pair it with ingredients like meatballs, marinara sauce, garlic, and Parmesan.

    You can also try stuffing it to make spaghetti squash boats or using it in fritters, casseroles, or hash browns.


    Spaghetti squash is a versatile ingredient. You can bake, steam, or microwave it for use in various recipes.

    Also Check: Best Low Calorie Drink At Starbucks

    Keto Acorn Squash Substitutes

    If carbs in this squash are too high for you, dont worry there are several lower-carb substitutes you can use in its place!

    • Butternut Squash Slightly lower in carbs, and tastes very similar.
    • Pumpkin Contains even fewer carbohydrates per serving, and works well for oven roasted recipes in place of acorn squash.
    • Spaghetti Squash It doesnt have the same nutty flavor, but you can use it as a bulking agent for dishes that require a large amount of acorn squash.
    • Cauliflower When mashed, you can mix it with acorn squash to stretch the carbs.
    • Small Amounts Of Acorn Squash While not as practical, you might still be able to enjoy a piece or two of this squash without exceeding your macros.

    Carbs In Yellow Squash: Is Yellow Squash Keto

    How many carbs in yellow squash? Is yellow squash keto? Get all the answers here, complete with tasty ways to enjoy summer squash on keto.

    This post may contain affiliate links, which help keep this content free.

    Veggies on keto can be tricky especially when it comes to squash! Winter varieties like butternut squash, spaghetti squash, and pumpkin all contain varying carb counts, while summer varieties like zucchini keep carbs low. So, what about carbs in yellow squash ? Is yellow squash keto, even?

    Lets go in-depth on carb count for yellow squash, plus the right ways to enjoy yellow squash on keto.

    New to counting carbs or keto? Learn the keto diet basics here and grab my to make it easy.

    Also Check: Low Calorie Hot Dog Buns

    Packed With Vitamins And Minerals

    Butternut squash is an excellent source of many vitamins and minerals.

    A one-cup serving of cooked butternut squash provides more than 450% of the RDI for vitamin A and over 50% of the RDI for vitamin C .

    Its also rich in carotenoids including beta-carotene, beta-cryptoxanthin, and alpha-carotene which are plant pigments that give butternut squash its bright color.

    These compounds are provitamin A carotenoids, meaning your body converts them into retinal and retinoic acid the active forms of vitamin A (

    Additionally, its vital for fetal growth and development, making it an important vitamin for mothers-to-be.

    Butternut squash is also rich in vitamin C a water-soluble nutrient needed for immune function, collagen synthesis, wound healing, and tissue repair .

    Both vitamins A and C work as potent antioxidants in your body, protecting your cells from damage caused by unstable molecules called free radicals.

    Vitamin E is another antioxidant in butternut squash that helps protect against free radical damage and may reduce your risk of age-related conditions, such as Alzheimers disease .

    This winter squash is also packed with B vitamins including folate and B6 which your body needs for energy and red blood cell formation.

    Whats more, its high in magnesium, potassium, and manganese all of which play important roles in bone health (

    Is Butternut Squash A Complex Carbohydrate

    21 Best Ideas Carbs In Summer Squash

    Related Articles

    Carbohydrates seem to fall in and out of favor depending on the diet trend of the season. As a source of energy, most health care professionals agree that carbohydrates are an important part of any good diet plan, but not all carbs make healthy choices. Most of the carbs in your diet should come from complex carbs, like those found in butternut squash.

    Recommended Reading: How Many Calories Does Apples Have

    What Is Butternut Squash

    Butternut squash is a winter squash with a beautiful orange-yellow color.

    While summer squash tends to have thinner, edible skin, winter gourds like butternut squash has a thicker, inedible skin. Other types of winter squash include pumpkin, acorn, and spaghetti squash.

    And despite it being a winter squash, you can usually find it all year long.

    Craving butternut squash soup in the spring? No problem. Although harvested in the late summer and fall, you can store this hearty vegetable for months at a time.

    In fact, some suggest that the nutrient density of certain squash increases as you store them.

    Even without extended storage, butternut squash is full of nutrients. Its an excellent source of vitamin A, with just one cup of cubed squash containing nearly 100% of your daily needs.

    It also provides 50% of your daily vitamin C requirements and 21 grams of fiber. And that yellow-orange color of the squash meat comes from its abundance of carotenoids, including both beta-carotene and alpha-carotene.

    Browse our curated collection of fan-favorites and discover your new favorite snack or supplement.

    Now for the bad news.

    The carbs in butternut squash are high starchy carbs to be specific. One cup of cubed or pureed butternut squash contains about 18.5 grams of carbs.

    With this in mind, you want to be careful when adding it to your ketogenic diet. However, before you write it off completely, lets take a look at some of the benefits of this winter squash.

    What Is Kabocha Squash

    Kabocha squash, also sometimes called sunshine squash, is type of winter squash with firm green skin and vibrant yellow-orange flesh on the inside. It looks similar in appearance to a stout green pumpkin, which is why its often referred to as Japanese pumpkin in North America.

    This unique type of pumpkin squash is a staple in Japanese cuisine and has a sweet flavor that is often compared to that of a sweet potato. It also has an edible rind and is usually prepared by scooping out the kabocha squash seeds, slicing it into thick wedges and roasting it with a bit of oil and salt.

    It also makes a great addition to soups and side dishes and can be used in a variety of different recipes.

    Although there are several similarities between kabocha squash nutrition and the buttercup squash nutrition profile and appearance, buttercup squash is a bit larger and more moist. However, kabocha squash can generally be used as a substitute for most other types of squash and can also be swapped in for some recipes that call for pumpkin as well.

    Related: What Is Hubbard Squash? Nutrition, Benefits, Recipes & More

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    The Carbs In Delicata Squash

    The carbohydrate content of delicata squash means that people on strict low-carb diets will likely avoid this nutrient-rich food. This is because strict diets like the ketogenic diet only allow around 20 to 50 grams of carbohydrates per day, not including fiber.

    But delicata squash is a perfectly nutritious food for most people to eat. It has fewer carbohydrates compared to many other common foods. For example, sweet potatoes contain 41.4 grams of carbs per cup, per the USDA. That’s much higher than delicata’s 10 grams of carbs per cup.

    Given the number of nutrients in delicata squash, you should try to incorporate winter squash like these into your diet when possible. With 10 grams of carbs per cup, delicata squash is particularly well-suited for many low-carb diets.


    Those following a standard 2,000-calorie diet should get 225 to 325 grams of carbohydrates on a daily basis, according to the Mayo Clinic. Americans should aim for 2 to 4 cups of vegetables per day depending on their caloric intake, per the 2020-2025 Dietary Guidelines for Americans.

    How To Thicken Low Carb Butternut Squash Soup

    Low Carb Vegetables On Keto (AND WHICH ONES TO AVOID)

    Cauliflower is my favourite way of adding thickness to this soup. In my opinion, it’s the best compromise in terms of taste AND net carbs.

    Here are some other ways you can thicken this butternut soup:

    Use more butternut squash. This is the most obvious way and tastes great. If you’re making a Whole 30 paleo butternut squash soup or you’re not bothered about adding more carbs, it’s a great solution.

    Use almonds. By adding ¼ cup or 40 grams of blanched almonds to the soup, the nuts become nice and soft during cooking and can be pureed alongside the soup.

    Use xanthan gum, ground chia seeds or gelatine. Not my favourite method in terms of texture, but a possibility. Try ½ teaspoon of xanthan gum and 1 -2 teaspoon of ground chia seeds or gelatine.

    Read Also: Foods That Don’t Have Carbs In Them

    Be Aware Of Potential Allergies

    Some people may be allergic to spaghetti squash. Its not a well-known allergy, but reactions to related foods, such as pumpkin, have been documented 84366-3/fulltext” rel=”nofollow”> 10).

    Food allergy symptoms vary and can include hives, itching, swelling, and digestive issues .

    In some cases, consuming a food youre allergic to can lead to anaphylactic shock, which is a life threatening condition.

    If you have unexplained symptoms after eating spaghetti squash, stop eating it immediately and consult a medical professional. If you experience symptoms of anaphylaxis, such as swelling of your throat or tongue or difficulty breathing, seek emergency care immediately.

    Carbs In Butternut Squash Soup

    100 grams of butternut squash contain 9.7 grams of net carbs. Compared to other vegetables, this is high.

    So, is the solution to simply use a tiny amount of butternut and have a watery soup? Of course not.

    To ensure we’re making a low carb keto butternut squash soup recipe, the remaining ingredients must considered carefully to keep the carb count in check.

    And guess what my secret ingredient for this soup recipe is? Cauliflower!

    Of course, at 9.5g net carbs per serving this recipe is still higher in carbs than all my other soup recipes on Sugar Free Londoner. In fact, I’m pretty certain some people are going to complain about me calling it a keto butternut squash soup.

    Please save your breath. If you’re mindful about what you’re eating the rest of the day, you can definitely incorporate this soup into a Keto Diet. And if you don’t want to eat butternut squash soup, simply check out my other low carb soup recipes.

    Also Check: How Many Calories On Keto

    Healthy Skin And Hair

    Butternut squash can enhance the hair and skin because of its high vitamin A content. Vitamin A is needed for sebum production, which keeps hair moisturized.

    Vitamin A plays an important role in the growth of all bodily tissues, including skin and hair.

    One serving of butternut squash also provides over 50 percent of the required vitamin C intake for a day. Vitamin C helps build and maintain collagen, which provides structure to skin and hair.

    How To Make Roasted Delicata Squash

    Grams of Carbohydrates in Squash

    To prepare the squash, cut it in half length-ways, then scoop out the seeds with a spoon. Then cut it in slices across the width.

    Place the slices in a large resealable bag, then add olive oil, grated Parmesan, onion powder, and Italian seasoning. Close the bag then massage everything around so that the squash is covered in both oil and seasonings. Place the squash on a baking sheet lined with a silicone mat.

    Season with salt and pepper, then roast in a preheated oven for 15-20 minutes, or until the delicata squash is tender.


    Cook Time: Total Time:

    This roasted delicata squash recipe is a lower-carb alternative to sweet potato! Serve it as a delicious side dish!

    • 1 delicata squash , cut in half length-ways
    • ¼ cup olive oil

    Read Also: Carbs In Red Bell Pepper

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