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Is Pumpkin Keto Friendly?

Moderately Keto Friendly

Answer: Yes, pumpkin can be included in a keto-friendly diet, but in moderation due to its carbohydrate content.

While pumpkin is not the lowest carb vegetable, it has a place in the keto diet if portion sizes are controlled:

  • Low in Calories: With only 20 calories per 100g, pumpkin is a low-calorie food that can be enjoyed on a keto diet without worrying about exceeding your daily calorie limit.
  • Rich in Dietary Fiber: High fiber foods can be beneficial on a keto diet. Pumpkin, offering 1.1g of dietary fiber per 100g, can aid digestion and help you feel full.
  • Moderate in Carbohydrates: Pumpkin contains 4.9g of total carbs per 100g. While this isn’t extremely high, it’s important to keep track of your carb intake on a keto diet to stay within the recommended range.
  • Low in Saturated Fat: Since the keto diet is high in fats, the 0.04g of saturated fat in pumpkin can be a good addition to your diet without increasing your saturated fat intake significantly.
  • High in Potassium: Pumpkin is a great source of potassium, with 230mg per 100g, which is essential for maintaining balance of body fluids and serving a variety of other important functions in the body.

Remember, while pumpkin can certainly be included in your keto diet, it’s essential to monitor portion sizes due to its carb content. Enjoy it as part of a balanced, nutritious meal plan.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories20
  • % Daily Value *
  • Total Fat 0.07g 1%
    • Saturated Fat 0.04g 1%
  • Cholesterol 0mg 0%
  • Sodium 1mg 1%
  • Potassium 230mg 7%
  • Total Carbohydrate 4.9g 2%
    • Dietary Fiber 1.1g 5%
    • Sugars 2.08g
  • Protein 0.72g 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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