Is Butternut Squash Soup Keto?

Butternut squash soup is not keto-friendly. Keto dieters should avoid this particular soup in their diet because it has a high amount of net carbohydrates. It is also low in fats and, therefore, doesn’t match the necessary macros requirements for the ketogenic diet.

Avoid

• If you want to lose weight on keto, you must follow the macros ratio requirements accordingly. The keto diet is a high-fat, moderate-protein, low-carb diet. The best keto-friendly foods are low in carbs and high in healthy fats. 
• The nutritional profile of butternut squash soup is the opposite. It is high in carbs and doesn’t contain fats. It is also low in protein. 
• You should be especially mindful of buying ready-made soups. Many store-bought soups contain added sugar and other unhealthy ingredients that are not suitable for the keto diet. 
• If you are a soup lover, don’t worry. There are plenty of keto-friendly soups low in carbs. Good examples include miso soup and tomato soup. 

High in Carbs

• Butternut squash soup is fairly high in carbohydrates. A 100g serving has 9.8g of net carbohydrates. 
• Carbs build up your body’s glycogen stores. If you consume too many, you will struggle to get into ketosis. 
• Many keto dieters eat as little as 20–30 grams of carbs per day. A small serving size of butternut squash soup will use up almost half or one-third of your budget.
• This soup contains just under 4 grams of sugar. Sugar is a carbohydrate that will also take you out of fat-burning mode. You must minimize your sugar intake on keto.

Low in Fats

• A 100g serving of butternut squash soup has zero fat. 

Fat is an essential macronutrient for the keto diet. It relies heavily on fats because your body switches over to using fat for energy. Without enough fuel from fats, you will feel fatigued and hungry on keto.