If you are following a keto diet but are wondering if pumpkin is allowed, you are in the right place. Continue reading about how many carbs are in pumpkin and how much pumpkin is allowed on a keto diet. Finally, we’ll go through some low carb pumpkin recipes that you can start making now on your keto diet.
Pumpkin is no longer only for pies. Its rich, nutty flavor also works nicely in savory recipes. On a cold winter day, purée it into soup, or roast it in the oven. Pumpkin’s flexibility makes it simple to add to any diet plan.
Learn how to make the best pumpkin puree for the best keto recipes!
What Is Pumpkin?
Pumpkin is a kind of winter squash. Some people consider it a vegetable, but actually, it’s a fruit-a botanical berry, much precisely.
The seeds, shell, meat, and blooms are edible, making them handy in the kitchen and baking.
Pumpkin is commonly associated with autumn, holiday sweets, creamy soups, and warm baked foods. However, the issue on everyone’s mind is if pumpkin is Keto.
Is Pumpkin Keto-Friendly?
Yes, pumpkin is keto-friendly, and because it has fewer carbohydrates than other comparable fruits and vegetables, it is an excellent low-carb option.
Many pumpkin-based products and sweets are not nutritious, even though pumpkin is. Carbs may be found in pumpkin-spiced lattes, muffins, and pre-made pie fillings, for example. However, you can replace sugar with a natural, sugar-free sweetener and use lower-carb flour like almond flour or coconut flour. In that case, you can still enjoy these pumpkin sweets even if you are on a keto.
Pumpkin and The Keto Diet
The keto diet typically recommends consuming around 20-50 grams of net carbohydrates per day to maintain ketosis. Net carbohydrates are calculated by subtracting fiber from the total carbohydrates. With 9.3 grams of net carbs in one cup of mashed pumpkin, it’s evident that pumpkin contains a relatively high amount of carbohydrates.
However, that doesn’t mean you need to avoid pumpkin altogether on a keto diet. You can enjoy pumpkin in moderation while keeping an eye on your carb intake. Pumpkin’s natural sweetness and flavor can enhance keto-friendly dishes, and it provides several health benefits.
How Many Carbs In Pumpkin?
According to USDA, a serving of 100 grams of raw pumpkin provides only 7 grams of carbohydrates.
Pumpkin is a low-carb fruit. Because the fruit is high in fiber, it has a low net carb count. Therefore, subtract the amounts of fiber from the total number of carbohydrates to get the net carbs in the pumpkin.
One cup of pureed pumpkin contains:
- 39.6 calories
- 10g total carbs
- 3g fiber
- 7g net carbs
- 1g of protein
- 0.2g of fat
So, pumpkin is relatively low in calories and is a good source of vitamins and minerals. It’s high in vitamin A, vitamin C, and potassium. However, its carbohydrate content is of primary concern for those on the keto diet.
How Many Carbs in Pumpkin Puree
Is pumpkin puree keto? Yes, and you can use it in so many delicious fall keto recipes. Make sure to get canned pumpkin puree, and not pumpkin pie filling that’s high in carbs because it contains added sugar.
So, 1/2 cup of pumpkin puree provides only 7g net carbs.
Carbs in Pumpkin Seeds?
Pumpkin seeds can be included in your keto diets, as 1 oz of roasted pumpkin seeds has only 2.5g net carbs.
Is Pumpkin Good For Weight Loss?
Pumpkin is an excellent weight-loss food since it’s super low in carbs and calories. This winter squash contains fiber, which helps you feel fuller for longer. Pumpkin is a fantastic post-workout snack whether you’re on a keto diet or another weight-loss plan.
Pumpkin fiber makes you feel full while also improving digestion.
The fiber in the pumpkin may accelerate your metabolism and help you burn calories faster.
Benefits of Eating Pumpkin
Besides the fact that it helps you for losing weight, pumpkin has a lot more benefits:
- Can Improve Heart Health – Pumpkin is high in potassium, vitamin C, fiber, and antioxidants, all of which are beneficial to the heart.
- Can Stimulate the Immune System – Pumpkin is rich in Vitamin E, iron, and folate, which helps the immune system.
- Rich in Nutrients -Pumpkin is high in vitamins and minerals, including beta-carotene, an orange-colored pigment that your body converts to vitamin A.
How To Buy and Store Pumpkin
If you’re buying canned pumpkin, be sure it’s organic. Check the label for total carbohydrates and dietary fiber before calculating net carbs. Carbohydrate content varies depending on the variety of pumpkins.
If you’re buying pumpkins to roast, keep in mind that pie pumpkins have the greatest net carb count because they’re a sweet-tasting type.
If you’re roasting your pumpkins, you’ll need to keep the finished product refrigerated or frozen. The freshly roasted pumpkin should be used within 4 days of preparation, including the day it was prepared. If you’re planning to freeze it after roasting, do it within 24 hours.
Best Canned Pumpkin For Keto Recipes
If you don’t want to deal with the whole process of roasting and then pureeing the pumpkin to make homemade pumpkin puree, there are a few brands of pumpkin puree you can use in your keto recipes. It’s important to get pure pumpkin puree and not pumpkin pie filling that’s loaded with tons of sugar.
- Libby’s hands down the best canned pumpkin puree with the best color, texture, flavor, and macros. You can find it at Target, it’s made from 10% pumpkin, and it costs $2 for a 15-ounce can.
- 365 Everyday Value 100% Pure Pumpkin
- 365 Organic Pumpkin Purée
- Great Value 100% Pure Pumpkin
How To Eat Pumpkin On a Keto Diet
Pumpkin is a versatile fruit that can be used in both sweet and savory recipes. However, make sure you don’t overindulge in sweet pumpkin sweets when you’re eating pumpkin because moderation is key.
You can make the best homemade pumpkin pie spice that adds incredible flavor to keto pumpkin recipes and it is lower in carbs than store-bought versions.
Are There Low-Carb Varieties Of Pumpkin?
Some pumpkin varieties, like sugar pie pumpkins, may have slightly fewer carbs than others. However, the difference is generally not significant.
Best Keto Pumpkin Recipes
If you are looking for more easy keto pumpkin recipes, then check the recipes below:
- Keto Pumpkin Mug Cake
- Super Easy Keto Pumpkin Muffins
- Keto Pumpkin Bread
- Low Carb Pumpkin Cookies
- Keto Pumpkin Pie
- Creamy Pumpkin Soup
The full recipe is in the recipe card below. Readers that love this aslo made these recipes: