Pumpkin season is upon us, and it’s time to answer a burning question for keto dieters: Is pumpkin keto-friendly? The good news is, yes, pumpkin can be part of your ketogenic diet!
Autumn, Halloween, dark cold nights and the thought of a tasty pumpkin pie, pumpkin spice lattes or hot pumpkin soup…
You are a pumpkin lover But…
You want to lose a bit of weight, so you follow keto diet and you want to be healthy. And, you start wondering “is pumpkin keto friendly?” And if it is, how many carbs does pumpkin have?
If you are confused about whether pumpkin is a low-carb or a high-carb food, read on.
If you’ve asked yourself if pumpkins are keto friendly, you’re not alone! If you are on a keto diet, you may be wondering if you can eat pumpkin goodies this autumn.
The short answer is that pumpkin can definitely be keto-friendly — you just need to watch your portion size. Read on to learn more specific information – including low carb pumpkin recipes, nutritional information, net carb count for fresh and canned pumpkin.
But first, let’s talk about pumpkins.
What is Pumpkin?
The pumpkin is a type of winter squash. While some people consider them vegetables, they are actually a fruit — a botanical berry, to be exact!
Canned pumpkin puree is made from different varieties of pumpkin than the ones used for Halloween. The cooking pumpkins are sweeter and tastier.
Pumpkins are very versatile in cooking. Many parts of the pumpkin are edible, including the fleshy shell, the seeds, and even the flowers. Pumpkins can be boiled, steamed, and roasted. It is often used in soups, purees, pies, and other baked goods.
Pumpkin seeds, also known as pepitas, are edible and make a delicious snack. They are a good source of protein, magnesium, copper, and zinc.
Is Pumpkin Carb?
The simple answer is no. However, there are carbs in it!
Some foods like bread, rice, and pasta are easy to identify like carbs. Most people following a ketogenic diet avoid high-carb vegetables and starchy vegetables from their diet, too. That is personal choice.
The vegetables below are classed as starches.
- Parsnip
- Potato
- Acorn squash
- Butternut squash
- Peas
- Corn
- Pumpkin
The highest-carb, lowest-fiber vegetables are potatoes and corn.
Of the vegetables on this list, pumpkin has the least amount of net carbs.
Is Pumpkin Keto Friendly?
The short answer is yes, it can be. Many people eat pumpkins on keto diet. It’s all about how strict you want to be with your food and portion size.
I wouldn’t recommend pumpkin if you want to be very strict in your keto diet. However, it is very good for having it as a treat at the weekend or a couple of times a month.
If you are a bit more relaxed with what you have on the keto diet, you can have pumpkin and pumpkin bakes as long as you have portion control.
If a batch of keto pumpkin muffins calls for a cup of pumpkin puree, each muffin only has about a tablespoon of puree — that’s not much!
Are Pumpkin Seeds Keto?
Yes, the seeds can be part of a ketogenic diet too. Shelled pumpkin seeds, or pepitas, are 4g net carbs per 1oz serving.
How Many Net Carbs In Pumpkins?
To calculate the number of net carbs in pumpkin, we subtract the number of grams of fibre from the grams of total carbs.
For example, 100g (1 cup) of raw pumpkin has 7 grams of carbohydrates per cup, and it also has 0.5 grams of fibre. Subtracting 1 gram of fibre from 7 grams of total carbs yields 6.5 grams of net carbs and 30 calories.
100g (½ cup) of canned pumpkin has 6 grams of net carbs and 42 calories. Please check the nutrition facts on the label as some brands may state different net carbs.
The Nutritional Content of Pumpkin and Its Associated Health Benefits
| Nutrient | Amount (per 1 cup cooked, mashed) | Health Benefits |
|---|---|---|
| Vitamin A | 245% of the RDI | Supports eye health, immune function, and skin integrity |
| Vitamin C | 19% of the RDI | Acts as an antioxidant, important for skin health and immune function |
| Vitamin E | 10% of the RDI | An antioxidant that helps protect cells from oxidative damage |
| Potassium | 564 mg | Beneficial for heart health and helps regulate blood pressure |
| Dietary Fiber | 3 grams | Aids in digestion, helps with satiety, and can contribute to weight loss |
| Antioxidants | — | May reduce the risk of chronic diseases and protect against age-related damage |
| Minerals | — | Includes magnesium, phosphorus, zinc, folate, and several B vitamins |
How Much Pumpkin Can You Eat On Keto?
The amount of fresh pumpkin you can eat on keto depends on your daily carb limit. Generally, a small portion size, such as a half cup of pumpkin puree, can be included in your daily carb intake without exceeding keto carb restrictions.
How to Eat Pumpkin On Keto?
You can enjoy pumpkin on keto by incorporating it into various healthy recipes. Use it to make keto recipes like keto pumpkin pie filling, keto pumpkin bread, or even savory recipes like pumpkin creamsoup. Just be sure to account for the carbs in pumpkin and adjust your recipes accordingly.
The Bottom Line: Is Pumpkin Keto Friendly?
Pumpkin is indeed keto-friendly when consumed in the right portion sizes. It’s a versatile ingredient that can bring the flavors of the fall season to your keto diet. Just keep an eye on the carb count and enjoy pumpkin in moderation.
Some Keto Pumpkin Dessert Recipes
