Can You Have Squash on Low-Carb Diets?

November 6, 2025 •

4 min read

Botanically a fruit, squash is a nutritional powerhouse that can be a valuable addition to many dietary plans. So, can you have squash on low-carb? The answer is yes, but it depends on the variety, as some are significantly lower in carbohydrates than others.

Quick Summary

Different types of squash, categorized as either summer or winter, vary greatly in their carbohydrate content. Summer squash varieties like zucchini are low-carb, while winter squash like butternut is higher in carbs and should be consumed in moderation. This guide details the carb counts and best uses for each to help you manage your intake effectively.

Key Points

Summer vs. Winter Squash: Summer varieties like zucchini are low-carb, while winter types like butternut are higher in carbs.
Embrace Summer Squash: Zucchini and yellow squash are excellent, low-carb staples that are very versatile for meals.
Use Spaghetti Squash as a Pasta Substitute: Cooked spaghetti squash pulls apart into low-carb noodle-like strands, perfect for pasta dishes.
Portion Control Winter Squash: Higher-carb winter varieties like butternut and acorn squash are fine in moderation, but require smaller serving sizes.
Focus on Healthy Preparations: Roasting or sautéing with healthy fats and seasonings helps keep your squash dishes low-carb. Avoid sugary preparations.
Read Labels for Canned Squash: While canned pumpkin can be used in moderation, it's important to check the nutrition facts for added sugars.

Understanding the Carb Spectrum of Squash

For those on a low-carb diet, understanding the difference between summer and winter squash is crucial. This distinction is the key to successfully incorporating this versatile food into meals without jeopardizing carb count goals. While both offer a wealth of nutrients, their macronutrient profiles are quite distinct.

Summer squashes are harvested when they are young, resulting in a tender rind and seeds that are perfectly edible. They have a high water content and a low-calorie density, making them a staple for low-carb and ketogenic diets. Winter squashes, on the other hand, are harvested when fully mature and have a much tougher rind. They are denser, higher in starch, and therefore higher in carbohydrates.

The Best Low-Carb Squash Options

Summer Squash Stars

Zucchini: With around 3 grams of net carbs per cup when cooked, zucchini is a go-to for low-carb cooking. Its mild flavor makes it incredibly versatile. You can spiralize it into "zoodles" for a pasta substitute, slice it for grilling, or sauté it as a simple side dish.
Yellow Squash: Very similar to zucchini in texture and carb content, yellow squash (crookneck and straightneck varieties) contains about 5 grams of net carbs per cup. It can be used interchangeably with zucchini in most recipes.
Chayote Squash: Often called a vegetable pear, this light-green squash is exceptionally low in carbs, with just over 2 grams of net carbs per 100 grams. It is great in stir-fries, soups, or roasted alongside other low-carb vegetables.

Winter Squash to Watch

Spaghetti Squash: This is a favorite low-carb alternative to pasta. After baking, the flesh can be shredded with a fork into strands that resemble spaghetti. A cup of cooked spaghetti squash contains about 7 to 8 grams of net carbs, making it a viable option for most low-carb plans when portion-controlled.
Delicata Squash: With its delicate, edible skin, this winter squash is slightly lower in carbs than its heartier counterparts like butternut. It works well roasted and is a fantastic side dish for autumn meals.
Pumpkin: Canned pumpkin purée can be used in moderation for sauces or desserts, as half a cup contains around 7 grams of net carbs. Fresh pumpkin is higher in carbs and should be portioned carefully.

Higher-Carb Squashes for Conscious Consumption

For those on stricter low-carb diets, some winter squashes need more careful management due to their higher sugar and starch content. While not off-limits, they are best enjoyed in smaller portions.

Acorn Squash: This is a classic, nutty-flavored winter squash with about 10 grams of net carbs per 100 grams. Enjoying a small roasted wedge as a side dish can work, but a full serving may push daily carb limit.
Butternut Squash: The sweetest of the common winter squashes, butternut is also the highest in carbohydrates, with up to 15 grams of net carbs per 100-gram serving. It is often used in soups and purees, so smaller portions are essential.

How to Prepare Low-Carb Squash

Preparing squash for a low-carb diet is all about focusing on simple, savory methods that don't add unnecessary carbs. Avoid adding sugary sauces or heavy breading. Instead, opt for healthy fats and seasonings.

Roasting: This method brings out the natural sweetness of squash. Simply toss slices of delicata, spaghetti, or acorn squash with olive oil, salt, pepper, and herbs like rosemary or sage.
Sautéing: A quick and easy method for summer squash. Sauté sliced zucchini or yellow squash in butter or olive oil with garlic and onions until tender.
Spiralizing: A spiralizer can turn zucchini and yellow squash into low-carb noodle alternatives for pasta dishes.
Stuffing: Larger winter squashes like acorn and spaghetti squash are perfect for stuffing with low-carb ingredients like sausage, ground meat, and cheese.

Comparison of Common Squash Varieties


Squash Type	Net Carbs (per 100g, approx.)	Best for Low-Carb?	Common Uses	Serving Suggestion
Zucchini	2.5g	Yes	Pasta substitute, grilling, sautéing	Generous portion
Yellow Squash	5g	Yes	Sautéing, side dishes, baking	Generous portion
Spaghetti Squash	7g	Yes, with portion control	Pasta alternative, casseroles	Moderate portion
Kabocha Squash	7g	Yes, with portion control	Soups, roasting, baking	Moderate portion
Acorn Squash	10g	Moderate/Limit	Roasting, stuffing, side dish	Small portion
Butternut Squash	15g	Moderate/Limit	Soups, purees, roasting	Very small portion

Conclusion: Making Smart Squash Choices

Ultimately, you can have squash on low-carb, and it can be a delicious and nutritious part of your diet. The key is knowing your varieties. Summer squashes like zucchini and yellow squash are fantastic everyday choices, offering a low-carb way to add volume and nutrients to your meals. Winter squashes, particularly the higher-carb ones like butternut, are better reserved for occasional treats or smaller portions to keep carb intake in check. With a little planning, squash can be a valuable ally in achieving low-carb goals, providing excellent sources of fiber, vitamins, and antioxidants.

Recommended Low-Carb Squash Recipe

For a simple, flavorful, low-carb side, try this Parmesan Roasted Delicata Squash recipe. Wash and slice a delicata squash, scooping out the seeds. Toss with olive oil, salt, pepper, garlic powder, and a generous amount of grated Parmesan cheese. Roast at 400°F (200°C) for 15-20 minutes, or until tender and golden brown.

Frequently Asked Questions

Summer squash varieties, particularly zucchini and chayote, are the lowest in carbohydrates. Zucchini has about 2.5-3 grams of net carbs per cup, making it a top choice for low-carb diets.

Yes, spaghetti squash is an excellent low-carb and gluten-free alternative to traditional pasta. When cooked, its flesh separates into strands that mimic spaghetti, with only about 7 grams of net carbs per cup.

To keep squash low-carb, opt for preparation methods like roasting, grilling, or sautéing with healthy fats like olive oil or butter. Season with herbs, salt, and pepper, and avoid adding sugary glazes or sweet toppings.

Butternut squash is higher in carbs than summer squash, with up to 15 grams of net carbs per 100 grams, so it should be consumed in moderation on a strict keto diet. Small portions can be used to add flavor to soups or as a side dish.

Canned squash products, like pumpkin puree, can be low-carb, but it's essential to check the label for any added sugars. Stick to plain, unsweetened varieties and use them in controlled portions.

Yes, you can eat squash seeds. Roasted squash seeds are a delicious and healthy snack, containing healthy fats and protein, and can be incorporated into a low-carb diet.

A great way to use summer squash is by making a simple sauté with onions, garlic, and butter, or spiralizing it into noodles for a mock-pasta dish. You can also grate it and add it to baked goods for moisture.