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Is Spaghetti Squash Keto Friendly?

Moderately Keto Friendly

Answer: Yes, spaghetti squash can be a part of a keto diet, but in moderation. Due to its carbohydrate content, portion control is key.

To clarify why spaghetti squash can be included in a keto diet, let’s delve into its nutritional profile:

  • Low in Calories: With only 27 kcal per 100g, spaghetti squash is a low-calorie food that can help maintain a calorie deficit while following a keto diet.
  • Low in Fats: The total fat content of spaghetti squash is negligible (0.26 g per 100g), which might seem contrary to the high-fat requirement of a keto diet. However, this allows for more flexibility in adding healthy fats to your meal.
  • Moderate Carbohydrates: Spaghetti squash contains 6.46 g of carbohydrates per 100g. While this is moderate and not low, it can still fit into a well-planned keto diet with careful portion control.
  • High in Fiber: The dietary fiber content (1.4 g per 100g) is beneficial for digestion and can help you feel full, aiding in weight management.
  • Low in Sugars: With only 2.53 g of sugars per 100g, spaghetti squash is a better alternative to high-sugar foods.

In conclusion, while spaghetti squash does contain some carbohydrates, its overall nutritional profile makes it a good fit for a keto diet when consumed in moderation. It’s a great way to add variety and bulk to your meals without overloading on carbs. Remember, the key to a successful keto diet is balancing your intake of fats, proteins and carbs, and spaghetti squash can certainly find a place in this balance.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories27
  • % Daily Value *
  • Total Fat 0.26g 1%
    • Saturated Fat 0.06g 1%
  • Cholesterol 0mg 0%
  • Sodium 18mg 1%
  • Potassium 117mg 4%
  • Total Carbohydrate 6.46g 3%
    • Dietary Fiber 1.4g 6%
    • Sugars 2.53g
  • Protein 0.66g 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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