Is Pumpkin Keto?
Pumpkins get most attention during fall and around Halloween and Thanksgiving, but these winter squash are eaten and loved all year round and all around the globe. If you’ve taken the leap and are following a ketogenic diet, you may be unsure whether you can still eat your favorite pumpkin recipes while staying in ketosis. Can you really enjoy a slice or two of pumpkin pie or a pumpkin spice latte on keto? Let’s look at the carbs in pumpkin and see if pumpkin is keto-friendly!
What Is Pumpkin?
While they are a type of winter squash, pumpkins are also botanical berries and are categorized as fruits. You can cook with almost all parts of the pumpkin, from the skin to the seeds and even the flowers.
You can boil, steam, or roast pumpkin, and this delicious fruit is often used in purees, pies, soups, drinks, and baked goods. Canned pumpkin puree may be made from more than one type of pumpkin, resulting in a unique flavor profile.
Pumpkin seeds (pepitas) are a popular keto-approved snack high in fatty acids, amino acids, and vitamins. They’re also known to ward off parasites, which is good news for your digestive health. For example, researchers have found pumpkin seed extracts lowered the number of parasite eggs and adult parasites in animal models. [1] [2]
Is Pumpkin Keto?
The short answer is yes, pumpkin is keto-approved. It’s high in fiber, lower in carbs, and welcome on your table! One cup (245 grams) of pumpkin provides the following:
- 45 calories
- 0.2 grams of total fat
- 1.8 grams of protein
- 6.9 grams of net carbs [3]
You can easily enjoy pumpkin on a keto diet with 6.9 grams of net carbs in an entire cup. An average serving size of pumpkin will have lower net carbs and be even more keto-friendly. Some keto dieters might enjoy the whole cup depending on their personal metabolism and tolerance, diet type, and goals. Pumpkin is high in nutrients and gives you plenty of potassium and vitamins A and C.
One ounce of roasted pumpkin seeds provides 2.4 grams of net carbs; raw pumpkin seeds may have an even lower net carb count. Sprinkle these seeds on your keto salads, Greek yogurt, or keto granola. [4]
One can of pumpkin puree has 8 grams of net carbs, so you can absolutely indulge in a pumpkin pie or make other baked goods featuring pumpkin, as long as keto-approved sweetener is used. [5]
Keto Pumpkin Recipes
Now you know pumpkin is keto, you can get cooking these tempting recipes from the recipe creators here at Ketogenic.com. From pumpkin energy bites and soups to pumpkin mousse, fudge, and even chili, you’ll surely find a satisfying keto pumpkin recipe.
Pumpkin desserts and energy balls:
- Pumpkin pie from scratch
- Pumpkin energy balls
- Pumpkin keto fat bombs
- Pumpkin energy bites
- Pumpkin fudge
- Pumpkin spice meringue cookies
- Pumpkin cheesecake
- Pumpkin cheesecake bars
- Pumpkin spice cupcakes
- Pumpkin mousse
Pumpkin drinks:
Pumpkin main and side dishes:
References
Grzybek, M., Kukula-Koch, W., Strachecka, A., Jaworska, A., Phiri, A. M., Paleolog, J., & Tomczuk, K. (2016). Evaluation of anthelmintic activity and composition of pumpkin (Cucurbita pepo L.) seed extracts: In vitro and in vivo studies. International Journal of Molecular Sciences. https://doi.org/10.3390/ijms17091456
Johnston, C. J. C., Robertson, E., Harcus, Y., Grainger, J. R., Coakley, G…Maizels, R. (2015). Cultivation of Heligmosomoides Polygyrus: An immunomodulatory nematode parasite and its secreted products. Immunology and Infection, DOI: 10.3791/52412
United States Department of Agriculture (USDA) Food Database. Pumpkin, Cooked, Boiled, Drained, With Salt. FoodData Central (usda.gov)
United States Department of Agriculture (USDA) Food Database. Seeds, Pumpkin and Squash Seed Kernels, Roasted Without Salt. FoodData Central (usda.gov)
United States Department of Agriculture (USDA) Food Database. Pumpkin, Canned, Without Salt. FoodData Central (usda.gov)
