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Spaghetti squash
~
In moderation

Spaghetti squash

Vegetable

Also: spaghetti squash, noodle squash, and vegetable spaghetti

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Spaghetti squash is keto only in small portions: it has ~7 g of net carbs per 1 cup, cooked, against the keto diet's 5 g-per-serving limit.

Net carbs

7 g

per 1 cup, cooked

These are the carbs that count on keto: total carbs minus fiber.

It has about 7.8 g of net carbs per cup, which is fine in controlled portions, but it's easy to overdo it when using it as a pasta substitute.

Nutrition facts for spaghetti squash

0.6 g
Fat
1 g
Protein
2.2 g
Fiber

Why spaghetti squash is keto only in small portions?

On keto the goal is to stay under ~5 g of net carbs per serving; spaghetti squash has 7 g per 1 cup, cooked (10 g total − 2 g of fiber).

How much spaghetti squash can I eat on keto?

To stay under 5 g of net carbs, the limit is ~99 g of spaghetti squash.

Related

Corn ✕No
Corn
18 g net / 1 medium ear
Broccoli ✓Yes
Broccoli
3 g net / 1 cup chopped
Onion ✓Yes
Onion
4 g net / 1/2 medium onion
Green bean ✓Yes
Green bean
4 g net / 1 cup
Mushroom ✓Yes
Mushroom
1 g net / 1 cup, sliced
Cabbage ✓Yes
Cabbage
3 g net / 1 cup, chopped

See all: Verduras keto

Source: nutritional estimate (USDA-style reference) · Confidence: medium
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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