Keto Food List
Pumpkin
Vegetables
Keto If Limited
Per 100g
Net carbs
6g
Total carbs
6.5g
Fats
0.1g
Protein
1g
Calories
26
Glycemic Index
75
Fiber
0.5g
Sugars
2.76g

Is Pumpkin Keto?

Yes, pumpkin is keto; however, it should be consumed in moderation.

You need to be particular about your daily carb, protein, and fat intake with keto. Pumpkins are one of the many vegetables you can incorporate into your keto diet, although on strict consumption rates. Even though they are rich in vitamins and minerals, making them essential to the keto lifestyle, you can easily pile up the carbs, and that is a huge red flag.

There are many ways to enjoy pumpkins. However, for you not to exit ketosis, you must stick to a defined serving size that fits into your macros.

Keto in Moderation

  • Per 100g serving of pumpkin, you get 6g of net carbs, which might not look like much but can quickly pile up if not consumed moderately.
  • The fat content in pumpkin is on the low side, which means you have to pair it with other food with high-fat content.
  • Using a keto macronutrient calculator and a serving calculator is important to get it right.

Low in Fats

  • Pumpkin contains a very small amount of fats, carrying only 0.1g per 100g serving.
  • The carb-to-fat ratio of pumpkin is lopsided, and consuming a large amount ultimately promotes weight gain.
  • While on ketosis, your body’s energy comes from fat, and with pumpkins being low on fat, you need to add foods with high amounts of healthy fat.     

Whole and Natural

  • Pumpkins are a member of the whole and natural food category. They are a nutrient-dense food that contains zero sweeteners and additives and works great in keto.
  • They are rich in vitamins A, C, and E and antioxidants that help lower the risk of cancer, heart disease, and type 2 diabetes.
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