Carbs In Acorn Squash: Is Acorn Squash Keto Friendly?

j

by Sil Pancho

}

10.29.2021


[*]

Keto Food List

FREE PRINTABLE: LOW CARB & KETO FOOD LIST

GET IT NOW

This post may contain affiliate links, which help keep this content free. (Full disclosure)

Summer squash and winter squash are tricky vegetables on keto because their carb counts vary so much. When it comes to carbs in acorn squash, is acorn squash keto approved? Let’s take a closer look at whether this veggie works for a low carb lifestyle, and ways to cut carbs more while keeping all the flavor.

New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.

Is Acorn Squash Keto Friendly?

Sorry, acorn squash is not very keto friendly. Unlike squash varieties like zucchini, you won’t be able to enjoy acorn squash in average serving sizes on keto.

Is acorn squash low carb, though? Similar to a starchy vegetable like sweet potatoes, it depends on your personal macros — but you can likely enjoy acorn squash on a low carb diet.

Easy Keto App

Get Carb Counts & Track Macros With The Easy Keto App

Track this food and thousands of others (plus recipes!) in the app.

Get It On The App Store Get It On Google Play GET THE WEB APP

How Many Carbs In Acorn Squash?

Are there carbs in acorn squash? Absolutely. One cup of raw cubed acorn squash contains 14.6 grams total carbohydrates [*].

Are net carbs in acorn squash any lower? Yes — since it contains a few grams of fiber, a cup of raw acorn squash has 12.5 grams net carbs.

How many carbs in cooked acorn squash?

Are acorn squash carbs keto when you cook it? Not really. Carbs in acorn squash (baked) add up to 29.9 grams total carbs and 20.9 grams net carbs for a 1-cup cubed serving [*].

In a cup of mashed acorn squash, you’ll find 21.5 grams total carbs and 15.1 grams net carbs [*].

The chart below summarizes carb counts for all serving sizes of this squash:

Serving Size Total Carbs Net Carbs
1 cup, cubed, raw 14.6g 12.5g
1 cup, cubed, cooked 29.9g 20.9g
1 cup, mashed 21.5g 15.1g

Acorn Squash Nutrition

If you follow a low calorie diet and your macros allow it, acorn squash is a healthy vegetable choice. Here are the full nutritional facts for a serving of acorn squash (cubed and cooked), according to the USDA:

  • 115 calories
  • 0.29 grams of fat
  • 0 mg cholesterol
  • 2.3 grams of protein
  • 29.9 grams of carbohydrates

For those monitoring carbohydrates, acorn squash is a solid source of minerals like magnesium and potassium (over 20 percent daily value, or DV) — both of which can help fight keto flu. A slice of acorn squash is also rich in vitamins, including vitamin A, vitamin B6, and folate.

The bright orange flesh in acorn squash is rich in carotenoids, which serve as potent antioxidants in the body and may support eye and brain health [*, *]. This squash is also rich in vitamin C — another powerful antioxidant that supports a strong immune system [*].

Keto Acorn Squash Substitutes

If carbs in this squash are too high for you, don’t worry — there are several lower-carb substitutes you can use in its place!

  • Butternut Squash – Slightly lower in carbs, and tastes very similar.
  • Pumpkin – Contains even fewer carbohydrates per serving, and works well for oven roasted recipes in place of acorn squash. (Pairs well with olive oil, butter, or cinnamon, too!)
  • Spaghetti Squash – It doesn’t have the same nutty flavor, but you can use it as a bulking agent for dishes that require a large amount of acorn squash.
  • Cauliflower – When mashed, you can mix it with acorn squash to “stretch” the carbs.
  • Small Amounts Of Acorn Squash – While not as practical, you might still be able to enjoy a piece or two of this squash without exceeding your macros.
How many carbs in acorn squash? These sliced acorn squashes contain too many carbs for a keto lifestyle.

Conclusion: Is Acorn Squash Good For Keto?

With more carbohydrates than many squash varieties, acorn squash is not the best choice for keto. Try lower carb squash substitutes instead to keep its nutty taste and fit your macros.

Keto Food List

FREE PRINTABLE: LOW CARB & KETO FOOD LIST

GET IT NOW

Is acorn squash keto? How low are carbs in acorn squash? This guide goes over all the answers, complete with swaps to cut carbs more.

Reader Favorite Recipes

The recipe card is below! Readers that made this also viewed these recipes:


[*]
[*]Source link

HalfwayFoods.com is reader-supported. When you buy through links on our site, we may earn an affiliate commission.

Access our Free Digital Downloads

Reversing Insulin Resistance

Guide to Hormonal Balance for Women

Atomic Habits

Progress Tracking & Plan Adjustments

The Ketogenic Diet: Ultimate Guide for Beginners

Habits to Improve Your Health Instantly

Featured

Related Posts

Avgolemono (Greek Chicken Soup with Lemon + Egg)

Published January 13, 2022. Last updated January 13, 2022 By Elizabeth Lindemann &nbsp&nbsp/&nbsp&nbspThis post may contain affiliate links.Jump to Recipe - Print Avgolemono Soup (Greek Chicken Soup with Lemon and Egg) is, for sure, without...

read more

Healthy Banana Oatmeal Pancakes (made in the blender)

I created the most perfect banana oatmeal pancakes back in 2019 and you all loved it SO much that I had to give it a re-share. First, can we admire my poetry of 2019?! “My mission in life is to become the Queen of Healthy Pancakes, mother of oat flour, first of...

read more
Follow Us

Comments

0 Comments

Submit a Comment

Your email address will not be published.

Related Posts

Avgolemono (Greek Chicken Soup with Lemon + Egg)

Avgolemono (Greek Chicken Soup with Lemon + Egg)

Published January 13, 2022. Last updated January 13, 2022 By Elizabeth Lindemann &nbsp&nbsp/&nbsp&nbspThis post may contain affiliate links.Jump to Recipe - Print Avgolemono Soup (Greek Chicken Soup with Lemon and Egg) is, for sure, without...

Healthy Banana Oatmeal Pancakes (made in the blender)

Healthy Banana Oatmeal Pancakes (made in the blender)

I created the most perfect banana oatmeal pancakes back in 2019 and you all loved it SO much that I had to give it a re-share. First, can we admire my poetry of 2019?! “My mission in life is to become the Queen of Healthy Pancakes, mother of oat flour, first of...

Meal in a Jar: Italian Barley Soup

Meal in a Jar: Italian Barley Soup

Not all of of my “meal in a jar” recipes are soups, but a lot of them are. We’ll branch out at some point, I promise! In the meantime, this is the second recipe in a series that started recently when I posted a favorite tortellini soup in a jar. You were...