Is spaghetti squash keto?
Spaghetti squash
Higher in carbs than zucchini but still workable in measured portions. Its strands make a satisfying pasta stand-in.
Nutrition per serving
1 cup cubed (raw) · 101 g- Net carbs
- 5.5g
- Calories
- 31kcal
- Protein
- 0.6g
- Fat
- 0.6g
- Total carbs
- 7 g
- Fiber
- 1.5 g
About 92.6 g of spaghetti squash adds up to 5 g net carbs — about 92% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 31 kcal | 31 kcal |
| Total carbohydrate | 7 g | 6.9 g |
| Dietary fiber | 1.5 g | 1.5 g |
| Net carbs | 5.5 g | 5.4 g |
| Sugars | 2.8 g | 2.8 g |
| Protein | 0.6 g | 0.6 g |
| Fat | 0.6 g | 0.6 g |
Portion calculator
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If you do eat spaghetti squash
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Stick to about one cup of cooked strands per serving. - Roast halves cut-side down at 400°F/200°C for 35–45 minutes, then scrape with a fork.
Better keto swaps for spaghetti squash
Keto substitutes for pasta & noodles 7 alternatives with carb comparisons and recipes Read guide Frequently asked questions
Is spaghetti squash keto?
Spaghetti squash can fit keto, but only in small, measured portions. Higher in carbs than zucchini but still workable in measured portions. Its strands make a satisfying pasta stand-in.
How many net carbs are in spaghetti squash?
1 cup cubed (raw) (101 g) of spaghetti squash has about 5.5 g net carbs (7 g total carbs minus 1.5 g fiber). Per 100 g, that's 5.4 g net carbs.
How much spaghetti squash can I eat on keto?
About 92.6 g of spaghetti squash adds up to 5 g net carbs — about 92% of a typical serving. On a typical 20 g daily limit, one serving uses about 28% of your carbs.
What is a good keto substitute for spaghetti squash?
Try zucchini, hearts of palm, shirataki noodles. See our full guide: keto substitutes for pasta & noodles.
