Butternut squash is not keto: it has ~13 g of net carbs per 1 cup, cubed, against the keto diet's 5 g-per-serving limit.
Net carbs
13 g
per 1 cup, cubed
These are the carbs that count on keto: total carbs minus fiber.
It provides about 13.2 g of net carbs per cup and has a high glycemic index, which exceeds the keto limit.
Nutrition facts for butternut squash
0.2 g
Fat
1.4 g
Protein
2.8 g
Fiber
Why butternut squash is not keto?
On keto the goal is to stay under ~5 g of net carbs per serving; butternut squash has 13 g per 1 cup, cubed (16 g total − 2 g of fiber).
How much butternut squash can I eat on keto?
To stay under 5 g of net carbs, the limit is ~53 g of butternut squash.
Related
Yes
Kimchi
1 g net
/ 1/2 cup
Yes
Sauerkraut
1 g net
/ 1/2 cup
Yes
Cauliflower rice
3 g net
/ 1 cup
In moderation
Pumpkin
9 g net
/ 1 cup cooked, mashed
Yes
Seaweed
0 g net
/ 1/4 cup dried (10 g)
Yes
Mushroom
1 g net
/ 1 cup, sliced
See all: Keto vegetables
Source: nutritional estimate (USDA-style reference) · Confidence: high
Reviewed by the Ketorai team · Last updated: July 1, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Reviewed by the Ketorai team · Last updated: July 1, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Something off? Let us know.
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