Acorn squash is a winter squash that has a sweet, nutty flavor. Its unique acorn shape and ridges make it easily recognizable. As a starchy vegetable, acorn squash is higher in carbs than some other low-carb vegetables. So is it keto-friendly? Let’s take a closer look.
Acorn Squash Nutrition Facts
Here are some key nutrition facts about acorn squash per 1-cup cooked cubes (without salt):
- Calories: 115
- Net carbs: 12.5g
- Fiber: 3g
- Sugar: 4g
So per cup, acorn squash contains a moderate amount of net carbs. The total carbs are around 16g per cup, but after subtracting fiber, the net carbs are 12.5g.
For comparison, that’s slightly more net carbs than 1 cup of cooked broccoli (6g net carbs) but less than 1 cup of cooked sweet potato (21.4g net carbs).
Is Acorn Squash Keto-Friendly?
Whether a food is “keto-friendly” depends on if it fits within your daily carb limit on a ketogenic diet. The standard keto carb limit is around 20-50g net carbs per day.
With 12.5g net carbs per cup, acorn squash can likely fit into a keto diet, but only in moderation.
Here are some tips for fitting acorn squash into a keto diet:
Enjoy Acorn Squash Occasionally
Due to the moderate carb content, acorn squash is best enjoyed occasionally on keto rather than regularly.
For example, you may be able to fit 1/2 cup or 1 cup a couple times per week. But daily consumption would likely put you over carb limits.
Watch Portion Sizes
Stick to smaller portions of acorn squash to keep net carbs low. For instance, 1/2 cup contains about 6g net carbs.
Count Net Carbs
Be sure to pay attention to net carbs rather than total carbs. The fiber content makes a difference.
Pair with Low-Carb Foods
Serve acorn squash alongside low-carb foods like meat, eggs, non-starchy veggies to balance the meal.
Low-Carb Alternatives
If acorn squash doesn’t fit your macros, consider these delicious low-carb alternatives:
- Spaghetti squash
- Zucchini
- Yellow squash
- Pumpkin
- Butternut squash
- Kabocha squash
These all contain fewer net carbs per serving than acorn squash.
Tips for Preparing Acorn Squash
Acorn squash requires some preparation before cooking. Here are some tips:
- Cut in Half: Slice the squash in half lengthwise and scoop out the seeds.
- Roast: Roasting brings out the sweetness. Drizzle with oil and roast cut-side down.
- Microwave: Microwaving is fastest. Cook halves cut-side down.
- Saute: For cubed squash, saute in butter or oil about 5 minutes.
- Mash: Scoop out cooked flesh and mash with butter and spices.
- Puree: Blend cooked squash into a velvety puree soup.
Keto-Friendly Ways to Enjoy Acorn Squash
While acorn squash is moderately high in carbs, it can still be enjoyed on keto in these tasty ways:
Keto Acorn Squash Recipes
- Roasted with olive oil, salt, pepper, Parmesan
- Stuffed with sausage, kale, cheese
- Added to a veggie skillet with zucchini, onion, garlic
- Pureed into a creamy soup with chicken broth
Use as Low-Carb “Rice”
Swap acorn squash for rice in stir fries, fajitas, under saucy dishes.
Mix into Keto “Bread”
Blend cooked, mashed squash into almond flour breads, muffins, waffles.
So in moderation, acorn squash can be part of a keto diet. Track portions and net carbs to make it fit.
In summary, acorn squash contains a moderate number of net carbs so its keto-friendliness depends on your daily carb intake. Enjoy acorn squash occasionally in small portions alongside low-carb foods. Or try substituting lower-carb squash varieties instead. By tracking net carbs and controlling portions, acorn squash can occasionally fit into a keto lifestyle.
