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Is Butternut Squash Keto Friendly?

Not Keto Friendly

Answer: While butternut squash is packed with nutrients and is a great addition to most diets, it is not considered keto-friendly. Its relatively high carbohydrate content makes it a less than ideal choice for those following a strict ketogenic diet.

Butternut squash’s nutritional profile suggests that it may not fit well within the keto framework:

  • High in Carbohydrates: Butternut squash contains 10.49g of total carbohydrates per 100g. For a diet that typically limits daily carb intake to around 20-50g, consuming butternut squash could quickly use up a significant portion of your daily allowance.
  • Rich in Dietary Fiber: It’s worth noting that butternut squash does contain 3.2g of dietary fiber per 100g, which can offset some of its total carbohydrate content. But, this still makes it relatively high in net carbs (total carbs – fiber), a critical factor in keto diets.
  • Low in Fat: With only 0.09g of total fat per 100g, butternut squash doesn’t align with the high-fat nature of the keto diet, which typically emphasizes foods with a higher fat content.
  • Low in Protein: Similarly, butternut squash is low in protein (0.9g per 100g), another nutrient that is typically consumed in moderate amounts on a ketogenic diet.

In conclusion, while butternut squash is a nutritious vegetable, its high carb and low fat and protein content make it less suitable for a ketogenic diet. As always, individual dietary needs and goals can vary, so if you’re unsure, it’s best to consult with a nutritionist or dietitian.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories40
  • % Daily Value *
  • Total Fat 0.09g 1%
    • Saturated Fat 0.02g 1%
  • Cholesterol 0mg 0%
  • Sodium 4mg 1%
  • Potassium 284mg 9%
  • Total Carbohydrate 10.49g 4%
    • Dietary Fiber 3.2g 13%
    • Sugars 1.97g
  • Protein 0.9g 2%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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