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• #Acorn squash carbs skin#

With only 5 grams of net carbs, summer squash is a keto-friendly alternative to acorn squash that can be used in soups, salads, stir-fries, and side dishes. Summer squash has a milder flavor with just a hint of sweetness and tends to be more moist and tender than acorn squash.Ī 1-cup (180-gram) serving of cooked summer squash contains 7 grams of carbs and 2 grams of fiber ( 6). They include zucchini, yellow crookneck squash, and pattypan squash.

#Acorn squash carbs skin#

Summer squash is the name for a group of squashes that have thin, tender skin and are harvested in the summer. One cup (155 grams) of cooked spaghetti squash offers 10 grams of carbs and 2 grams of fiber (or 8 grams of net carbs) ( 5).Īlthough it looks and tastes very different, spaghetti squash makes an excellent substitute for acorn squash as a keto-friendly side dish. Spaghetti squash is another type of winter squash with unique pale yellow flesh that can be shredded into long, noodle-like strands.Ĭompared to acorn squash, spaghetti squash tends to have a milder, less sweet flavor and more moist and crunchy texture. To make this keto-friendly, reduce your portion size to ½ cup of butternut squash (7.5 grams of net carbs) and pair with non-starchy vegetables like cauliflower, broccoli rabe, and cabbage.

There are 22 grams of carbs and 7 grams of fiber (or 15 grams of net carbs) in a 1-cup (205-gram) serving of cooked butternut squash ( 4). Butternut squashīutternut squash is a popular type of winter squash known for its delicious, pumpkin-like taste and ability to pair well with both sweet and savory foods.Īlthough very similar to acorn squash, butternut squash has a stronger, sweeter flavor and a smoother, less fibrous texture. Keto-friendly acorn squash alternativesīutternut squash, spaghetti squash, and summer squash are some of the best keto-friendly alternatives to acorn squash. Ultimately, acorn squash’s high carb content makes it a less than ideal choice for people following a ketogenic diet or other low-carbohydrate diets. Reducing your portion size to ½ cup of acorn squash lowers the net carbs to 10.5 grams, but this is still quite high. Therefore, a 1-cup serving of acorn squash could easily cause you to exceed your daily carb allowance in a single meal. Ketogenic diets typically allow for about 20-50 grams of total carbs or less than 15-30 grams net carbs per day ( 3). Is acorn squash keto?Īcorn squash is not very keto-friendly due to its high carb content. This means that acorn squash has 21 grams of net carbs per 1-cup serving. Net carbs = total grams of carbs – total grams of fiber Have a correction or suggestions? Shoot us an email.Like most starchy vegetables, acorn squash is high in carbohydrates and low in fat and protein.Ī 1 cup (205 grams) serving of baked acorn squash provides the following nutrients ( 1):Ī 1-cup (205-gram) serving of cooked acorn squash contains 30 grams of carbs, 9 of which are fiber ( 1).īy definition, fiber can’t be digested or absorbed and therefore doesn’t increase blood glucose levels ( 2).įor this reason, some people following ketogenic diets calculate “net carbs” - the amount of digestible carbs in food - using the following formula: Sweet Potatoes (Sweet potato, raw, unprepared) Squash (Squash, winter, butternut, cooked, baked, without salt)

USDA sources for nutritional information: You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

Both sweet potatoes and squash are high in Vitamin A, dietary fiber and potassium.Ever wonder how your favorite foods stack up against each other in terms of nutrition?įor a quick recap of significant nutrients and differences in squash and sweet potatoes: