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Is Squash Keto Friendly?

Moderately Keto Friendly

Answer: Yes, squash is moderately keto-friendly. However, it should be consumed in moderation due to its carbohydrate content.

Despite being a low-calorie food, squash contains a fair amount of carbohydrates that could potentially disrupt your ketogenic diet if not managed properly:

  • Low in Calories but High in Carbs: Squash only has 20 kcal per 100g, making it a low-calorie choice. However, it does contain 4.31g of carbohydrates, which is significant for a ketogenic diet.
  • High in Fiber: Squash contains 1.4g of dietary fiber per 100g. This is beneficial as fiber can help in reducing the net carbs consumed, which is the total carb content minus the fiber content.
  • Low in Fat: With only 0.31g of total fat per 100g, squash might not contribute much to your daily fat intake, a crucial element in a ketogenic diet.
  • Natural Sugars: Squash contains 2.59g of natural sugars per 100g. Even though these are natural sugars, they still contribute to the total carbohydrate intake.
  • Moderation is Key: Given the carbohydrate content, squash can be included in a keto diet, but portion control is essential to maintain the state of ketosis.

In conclusion, while squash offers several nutritional benefits, its carbohydrate content requires those following a ketogenic diet to consume it in moderation.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories20
  • % Daily Value *
  • Total Fat 0.31g 1%
    • Saturated Fat 0.06g 1%
  • Cholesterol 0mg 0%
  • Sodium 1mg 1%
  • Potassium 192mg 6%
  • Total Carbohydrate 4.31g 2%
    • Dietary Fiber 1.4g 6%
    • Sugars 2.59g
  • Protein 0.91g 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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