Is Pumpkin keto?
Keto in moderation 3.5 g net carbs per half a cup cubed (58 g) — 18% of a 20 g keto day.
Short answer: In moderation. Half a cup cubed (58 g) of pumpkin: 3.5 g net carbs — 18% of a strict 20 g keto day — with 0.1 g fat and 0.6 g protein.
Log pumpkin in KetoraFree. Weigh it once and Ketora remembers your portion.
Pumpkin is a moderate-carb squash. Small amounts of roasted pumpkin or pumpkin purée fit, which makes seasonal keto baking possible — pumpkin pie filling with sugar does not.
How pumpkin fits a keto carb budget
On a 20 g day you could eat about 5.7 servings before reaching the limit — in practice pumpkin will never be what pushes you over.
Worked example. 58 g of pumpkin = 3.8 g total carbs − 0.3 g fibre = 3.5 g net carbs, 0.1 g fat, 0.6 g protein and 15 kcal.
Portion is everything here. Weigh it the first few times, and use the keto macro calculator to see how much room your own carb budget leaves.
Nutrition facts
| Nutrient | Per 100 g | Per half a cup cubed (58 g) |
|---|---|---|
| Calories | 26 kcal | 15 kcal |
| Fat | 0.1 g | 0.1 g |
| Protein | 1 g | 0.6 g |
| Total carbohydrate | 6.5 g | 3.8 g |
| Fibre | 0.5 g | 0.3 g |
| Net carbs | 6 g | 3.5 g |
Where the energy comes from:
How to eat pumpkin on keto
- Plain canned purée works for keto pumpkin muffins.
- Butternut squash is higher in carbs than pumpkin.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Zucchini (one medium zucchini) | 4.1 g | 0 g |
Compared with other vegetables
Pumpkin ranks #19 of 26 vegetables in our database by net carbs per 100 g (lowest first). Most non-starchy vegetables fit easily; roots and tubers are where carbs climb.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Kale | 0.3 g | 0.1 g |
| Lettuce (romaine) | 1.2 g | 1.1 g |
| Spinach | 1.4 g | 0.8 g |
| Celery | 1.4 g | 1.1 g |
| Pickles (dill) | 1.4 g | 0.9 g |
| Asparagus | 1.8 g | 1.7 g |
See all vegetables ranked by net carbs →
Frequently asked questions
How many net carbs are in pumpkin?
Pumpkin has about 6 g of net carbs per 100 g (6.5 g total carbohydrate minus 0.5 g fibre), and about 3.5 g per half a cup cubed (58 g).
Can you eat pumpkin on keto?
In measured portions. One half a cup cubed uses about 18% of a 20 g day, so plan the rest of the day around it.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.