Is Pumpkin (raw) keto?
In moderation
Pumpkin (raw) can fit a keto diet in small portions. A serving (½ cup cubed (58 g)) has about 3.5 g of net carbs, roughly 14% of a typical 25 g daily limit.
The short answer
Lower in carbs than other winter squash; fine in small amounts.
A typical serving is ½ cup cubed (58 g). That has 15 calories, 0.6 g protein, 0.1 g fat and 3.5 g net carbs (3.8 g total carbs − 0.3 g fiber).
How many servings fit in your carb budget?
Based on using your entire daily net-carb limit on this one food, which you would not do in practice.
Lower-carb swaps for pumpkin (raw)
Nutrition facts
Per 100 g: 26 kcal · 6 g net carbs · 1 g protein · 0.1 g fat. Estimates vary by brand and preparation.
Frequently asked questions
Is pumpkin (raw) keto?
Pumpkin (raw) can fit a keto diet in small portions. A serving (½ cup cubed (58 g)) has about 3.5 g of net carbs, roughly 14% of a typical 25 g daily limit.
How many carbs are in pumpkin (raw)?
A serving of pumpkin (raw) (½ cup cubed (58 g)) has about 3.8 g of total carbohydrates and 0.3 g of fiber, which works out to roughly 3.5 g of net carbs. Per 100 g it has about 6 g of net carbs.
Can I eat pumpkin (raw) on a keto diet?
In small portions, yes. Lower in carbs than other winter squash; fine in small amounts. Count it toward your daily net carb limit and keep the serving modest.
What can I eat instead of pumpkin (raw)?
Lower-carb swaps include cauliflower, broccoli, green beans, zucchini.
More vegetables
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