Is Kabocha Squash Keto?
By Josefina Pagani – August, 2023
This post may contain Affiliate Links. Please read my Privacy Policy.
This type of squash has a creamy, starchy texture that makes you really wonder, Is kabocha squash Keto? Well, I have good news for you! The answer is YES! Kabocha squash is a really good option if you are following a keto diet. At about 7 grams of net carbs per 100 grams, it can be added to your Keto meal plan. Having said this, as with any food, you want to watch your serving size to fit it into your overall daily macronutrient goals.
As you may already know, the ketogenic diet is a low-carb, high-fat diet in which you need to restrict your carb intake to around 20–50 grams per day. So Kabocha Squash can be part of your meals by matching it with other foods such as meat, fish, eggs, dairy, salads, and other non-starchy vegetables.
Now that we know this, let’s go a little more in depth.
What is Kabocha Squash?
Kabocha squash, also known as Japanese pumpkin, is a type of winter squash with a dark green skin and bright orange flesh inside. It has a sweet flavor and is commonly used as a side dish or in dishes such as soups and stews. As the days start to get colder, I find that cooking with it is incredibly warm and cozy.
What is the nutritional value of kabocha squash?
Kabocha squash is low in calories and high in nutrients such as vitamin A, fiber, and flavonoids like beta-carotene. Let’s see what the nutritional value of 85 g (0.75 cups) of this delicious winter squash is:
- Energy 29.8 kcal
- Protein 1 g
- Total lipid (fat) 0 g
- Carbohydrates, from which 7 g
- Fiber, 1.02 gr
- Sugars, total, including NLEA, 3 g
- Sugars, added 0g
- Calcium, Ca 20.4 mg
- Iron, Fe, 0 mg
- Potassium, K, 350 mg
- Sodium, Na 0 mg
- Vitamin C, total ascorbic acid, 9.01 mg
- Vitamin D (D2 and D3), Int Units 0IU
- Fatty acids, total saturated 0 g
- Fatty acids, total trans 0 g
- Cholesterol 0 mg
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
Important Notes: Nutrition information is sourced from USDA FoodData Central and reflects the reference amount customarily consumed.
Net carb comparison of Kabocha squash to butternut squash and sweet potatoes
If you are watching your carb intake, the following comparison may come in handy. I used to love sweet potatoes and butternut squash and cook with them a lot. But, when I started following a low carb diet, I found myself trying to find alternatives, as the carb count of these other two is quite high. That was the moment I discovered Kabocha Squash, and I instantly loved it. Now let’s compare the net carbs in these three:
- 100 g of Kabocha Squash: 7,04 g net carbs
- 100 g of Butternut Squash: 9,7 g net carbs
- 100 g of Sweet Potato: 17,1 g g net carbs
3 ways to add This Winter squash to your meals
Roasted kabocha squash: Cut the squash in half, scoop out the seeds, put it on a baking sheet, cut side down, and roast it in the oven for about 45 minutes. This is one of my favorite ways to cook it! For full recipe click here.
Kabocha squash soup: roast the kabocha squash in halves, and use the flesh to make the most creamy and delicious soup. Just by blending the cooked Kabocha flesh with some stock and spices such as cumin and coriander, you will get a quick and tasty creamy soup. I sometimes like to add some sautéed garlic and ginger as well, delish!
Kabocha squash mashed: roast the kabocha squash in halves, cut side down, and use the flesh to make the mashed. I like to add some butter and cream for a richer, creamy texture. Now that I keep an eye on my carbs and swap potatoes for Kabocha squash, this generally ends up being my go-to side dish for pot roast or any braised meat.
So, to sum it all up, the answer to the question is Kabocha squash keto is yes! Kabocha squash can be a part of a keto diet due to its low net carb content at just 7 grams per 100 grams, you just need to watch your serving size. Apart from being low in carbs, this pumpkin is high in fiber and full of nutrients, so go ahead and enjoy this winter squash in your keto lifestyle!