Which Squash Is Low in Carbs? Your Guide to Summer and Winter Varieties

January 14, 2026 •

3 min read

For those managing their carbohydrate intake, understanding the nutritional differences between squash varieties is key. A medium zucchini, for example, is remarkably low in carbs with around 6 grams, while some winter squashes can contain significantly more. Knowing which squash is low in carbs is essential for making informed dietary decisions.

Quick Summary

This article explores the best low-carb summer and winter squash options, detailing their nutritional content per serving and highlighting ideal cooking methods for a balanced, low-carb diet.

Key Points

Summer Squash vs. Winter Squash: Summer varieties like zucchini are significantly lower in carbs than the denser, starchy winter types.
Zucchini is the Lowest Carb Choice: With only around 2.1g of carbs per 100g raw, zucchini is a top pick for strict low-carb diets.
Spaghetti Squash for Pasta Lovers: This winter squash offers a great, lower-carb alternative to traditional pasta, with cooked strands holding sauces well.
Yellow and Pattypan Squash are Excellent Alternatives: These summer squashes are also very low in carbs and can be used interchangeably with zucchini in most recipes.
Portion Control for Winter Squash: When enjoying butternut or acorn squash, be mindful of portion sizes, as they contain higher levels of starch and sugar.
Nutrient-Dense Options: Regardless of carb count, squash is packed with vitamins, minerals, and antioxidants, offering substantial health benefits.

Summer vs. Winter Squash: The Carb Difference

All squash varieties are technically fruits, but they are categorized culinarily as vegetables. A primary distinction for low-carb dieters lies in whether the squash is a 'summer' or 'winter' variety. Summer squash, harvested when immature, has thin, edible skin and high water content, making it significantly lower in carbs and calories. Winter squash, harvested later, has a thick rind and dense, starchy flesh that contains more carbohydrates and sugar.

The Lowest Carb Summer Squashes

Summer squashes are the undeniable winners for low-carb diets. They offer great versatility and can be prepared in many ways to suit a range of recipes, from pasta substitutes to roasted side dishes.

Zucchini: The Versatile Low-Carb MVP

Zucchini is a go-to for low-carb enthusiasts due to its mild flavor and extremely low carbohydrate count. A 100g serving of raw zucchini has only 2.1g of carbs, making it a staple for anyone on a keto or low-carb diet. It can be spiralized into "zoodles" as a fantastic, low-calorie alternative to pasta, grilled, sautéed, or baked into breads and muffins.

Yellow Squash: A Delicious Interchangeable Option

Similar to zucchini in texture and nutritional profile, yellow squash (including crookneck and straightneck varieties) is another excellent low-carb choice. A medium yellow squash contains about 7 grams of carbohydrates, and it can be used interchangeably with zucchini in most recipes, from stir-fries to casseroles.

Pattypan Squash: Exceptionally Low in Carbs

With its unique scalloped shape, pattypan squash is another summer variety that is exceptionally low in carbs, providing just 5 grams per cup. It is a great option for roasting or stuffing and is most common during the summer months.

Navigating Winter Squash Carbohydrates

While winter squash has a higher carb count due to its dense, starchy flesh, several types can still fit into a balanced low-carb meal plan with careful portion control.

Spaghetti Squash: The Pasta-Lover's Best Friend

Spaghetti squash is a popular winter variety known for its stringy, noodle-like flesh once cooked. A cup of cooked spaghetti squash contains about 10 grams of total carbohydrates and 8 grams of net carbs, making it a viable and nutritious pasta substitute. It is often used in dishes like lasagna or topped with sauce.

Butternut and Acorn Squash: Enjoy in Moderation

Butternut and acorn squash are significantly higher in carbohydrates and should be consumed in moderation on a strict low-carb diet. Butternut squash contains around 16 grams of carbohydrates per cup of raw cubes, while acorn squash has about 8.9g per 100g. These winter squashes are still nutrient-dense, packed with vitamins A and C, but their carb content is higher than that of their summer counterparts.

Low-Carb Squash Comparison

Here is a comparison of the approximate carbohydrate content of popular squash varieties based on a standard 100g serving.


Squash Type	Variety	Carb Count (Approx. per 100g raw)	Notes
Summer	Zucchini	2.1g	Very low carb, mild flavor, versatile.
Summer	Yellow Squash	~3.5g	Similar to zucchini, excellent for stir-fries.
Summer	Pattypan Squash	2.6g	Exceptionally low carb, unique shape for stuffing.
Winter	Spaghetti Squash	5.4g	Low carb relative to other winter squashes, pasta substitute.
Winter	Butternut Squash	9.7g	Higher carb, must be consumed in moderation.

Delicious Low-Carb Squash Recipes

From simple sautéed sides to hearty casseroles, there are many ways to incorporate low-carb squash into your meals. Zucchini can be roasted with parmesan for a crispy side dish, while spaghetti squash can be baked and topped with a keto-friendly meat sauce. For a satisfying meal, try a low-carb squash casserole using yellow squash and cheese, as found in some low-carb recipe guides. You can find creative recipe ideas for utilizing low-carb spaghetti squash as a pasta replacement on sites like WickedStuffed.com.

Conclusion: Making the Right Low-Carb Choice

Choosing the right squash depends on your dietary goals and carbohydrate limitations. For the lowest carb content, summer squash varieties like zucchini, yellow squash, and pattypan are your best bets. If you crave a pasta alternative, spaghetti squash is a satisfying and relatively low-carb winter option. While delicious, starchy winter squashes like butternut and acorn should be consumed in smaller portions to keep carb counts in check. By understanding these differences, you can easily select the right squash to enhance your low-carb diet with flavor and nutrition.

Frequently Asked Questions

Zucchini is widely considered one of the lowest-carb squash options, containing only about 2.1 grams of carbohydrates per 100g raw serving.

Butternut squash is higher in carbs than many summer squashes, with about 9.7 grams of net carbs per 100g raw. While not ideal for very strict keto, it can be enjoyed in small, controlled portions.

Yes, spaghetti squash is an excellent low-carb pasta replacement. A cup of cooked spaghetti squash has about 8 grams of net carbs, making it keto-friendly when portioned correctly.

Focus on using summer squash varieties like zucchini or yellow squash, which are naturally lower in carbs. Opt for cooking methods like grilling or sautéing with healthy fats instead of breading or roasting with sugary glazes.

Yes. Summer squash contains more water and fewer calories, while winter squash is denser, richer in nutrients like vitamin A, but also higher in starch and carbs.

Yes, zoodles are a popular and effective low-carb, low-calorie alternative to traditional pasta. They are mild in flavor and take on the taste of any sauce you use.

Sautéing, grilling, and roasting are great ways to prepare low-carb squash. You can also use it in casseroles or steam it as a simple, healthy side dish.