Is Kabocha Squash Keto Friendly? (No, Here’s Why)

Is Kabocha Squash Keto Friendly

If you are on the ketogenic diet, you are probably aware that it is easy to develop nutrient deficiencies because of the strict restrictions. Most of the vitamins and minerals your body needs come from various fruits and vegetables, but many of them are high in carbohydrates. For example, is kabocha squash allowed on the keto diet?

Kabocha squash is not keto-friendly, as it is too high in carbohydrates to be regularly consumed on the ketogenic diet. An average serving contains eight grams of carbs, which can add up quickly whether you add it to a dish or snack on wedges. Instead, try to replace kabocha squash with keto-friendly alternatives such as scallop squash and summer squash.

Let’s take a look at the nutrients kabocha squash provides, whether or not it aids with weight loss, and what brands carry keto-friendly alternatives!

Is Kabocha Squash Healthy?

The kabocha squash is a type of winter squash packed full of nutrients, including fiber, potassium, and magnesium. It is also a good source of beta carotene, which the body converts into vitamin A. Vitamin A is very important for your health because it helps maintain healthy vision, aids with cell growth, and improves the health of your lungs, kidneys, and heart. 

Vitamin C is another abundant nutrient in kabocha squash, and it helps boost the immune system, repair tissues, and form collagen. An adequate daily supply of Vitamin C can also prevent the development of scurvy or treat it if it does occur. 

Kabocha squash is low in both fat and calories while containing higher amounts of complex carbohydrates. Even if it does not fit into all diets, it does make for a healthy, nutritious snack. The kabocha squash’s vitamin, mineral, and phytochemical profile can lower the risk of certain cancers developing if eaten regularly. It does this by supplying the bloodstream with antioxidants that prevent certain diseases from developing. 

Furthermore, Kabocha squash is well tolerated, and allergic reactions to it are extremely rare. 

Is Kabocha Squash Good For Weight Loss? 

Kabocha squash contains vitamins and other vital micronutrients that are needed and sometimes absent from specific weight-loss diets. In addition, kabocha squash has one of the lowest-calorie counts out of all squashes on the market, and it is high in dietary fiber. This makes it an ideal addition to your daily diet because it will keep you full for long periods of time while helping your stay below your daily calorie limit. 

Although the carbohydrate count may be a little high for the keto diet, the fiber content makes it suitable for other weight loss regimens. Fiber travels through the digestive system slowly, and this increases your feelings of satiety more than foods with a low fiber count. 

Feeling full helps prevent snacking on unsuitable foods while sticking to a certain diet plan. This high fiber, low carb combination means that kabocha squash has a low glycemic index score. Therefore, it does not cause spikes in blood sugar levels and can maintain healthy levels throughout the day. 

Again, this helps to keep hunger and cravings at bay longer than high glycemic foods that quickly raise blood glucose levels, causing the body to react by flooding insulin into the bloodstream to quickly lower blood sugar levels once more. But, unfortunately, this whole process can also increase the amount of body fat produced instead of burning fat which is the focus of many diets.

Common Uses of Kabocha Squash

Kabocha squash, also known as the Japanese pumpkin, comes in many different colors and varieties. Its sweet flavor makes it highly versatile, and it has many uses in the kitchen. It is also easy to store and can keep for several weeks. 

The squash seeds contain zinc and make a delicious snack when roasted. The squash meat can be added to curries, pasta, soups, and stews. It can also be pureed and added to sauces and desserts. One quite popular and simple side dish is kabocha and carrot puree. This tasty and nutrient-rich puree goes well with certain meats such as chicken, turkey, and pork. 

If you don’t fancy pureed kabocha, you can roast it with meats and serve it as a replacement for potatoes. It may also be used as the base for winter warming soups that contain red chiles, lemon juice, and herbs. When cooked, it can be used in salads or eaten on its own when roasted for 30 to 40 minutes and served with butter and other flavorings.

How Is Kabocha Squash Similar To Other Squashes?

While kabocha squash is similar to other squashes, it is greener and smaller than the traditional pumpkins sold at Halloween. In addition, it is sweeter than butternut squash, and the texture has been described as a cross between a pumpkin and sweet potatoes. However, like other squashes, it is primarily used in side dishes and soups and makes for a highly nutritious potato substitute. 

The nutritional profile of this squash is similar to other squashes because it contains vitamins, minerals, complex carbs, and beta carotene. 

It is primarily available from October and into the early winter months like other squashes. But if you were to shop at Asian or Japanese markets, you would find them for sale year-round!

Preparation and storage methods should follow those of other squashes, too. It is best to wash kabocha squashes thoroughly, and then, when dry, it should be stored in a cool, dry place. In this state, it can be kept for up to three months.

Kabocha Squash Nutrition Facts

The following products are not keto-friendly.

Fresh Kabocha Squash

Here is some important nutrition information to note (per serving):

  • Calories: 30
  • Total fat: 0g
  • Total carbohydrate: 8g
  • Total sugars: 3.5g
  • Protein: 1g

These are the ingredients in the Fresh Kabocha Squash:

  • Kabocha squash

Earthbound Farms Organic Kabocha Squash

Here is some important nutrition information to note (per serving):

  • Calories: 30
  • Total fat: 0g
  • Total carbohydrate: 7g
  • Total sugars: 3g
  • Protein: 1g

These are the ingredients in the Earthbound Farms Organic Kabocha Squash:

  • Organic kabocha squash

Good Eggs Kabocha Squash Wedges

Here is some important nutrition information to note (per serving):

  • Calories: 30
  • Total fat: 0g
  • Total carbohydrate: 8g
  • Total sugars: 3g
  • Protein: 1g

These are the ingredients in the Good Eggs Kabocha Squash Wedges:

  • Kabocha squash

Healthy Keto Alternatives to Kabocha Squash

Fresh Scallop Squash

David's Garden Seeds Squash Summer Scallop Early White 1195 (White) 25 Non-GMO, Heirloom Seeds Scallop squash is rich in vitamins that help with metabolism, the immune system, and maintaining healthy blood pressure levels!

Here is some important nutrition information to note (per serving):

  • Calories: 23
  • Total fat: <1g
  • Total carbohydrate: 5g
  • Total sugars: 3g
  • Protein: 1.5g

These are the ingredients in the Fresh Scallop Squash: 

  • Scallop squash

Vavel Russian Style Pickled Summer Squash

RUSSIAN STYLE PICKLED SUMMER SQUASH POLISH FOOD If you need something delicious to snack on, this pickled squash is a great go-to!

Here is some important nutrition information to note (per serving):

  • Calories: 0
  • Total fat: 0g
  • Total carbohydrate: 2g
  • Total sugars: 0g
  • Protein: 0g

These are the ingredients in the Vavel Russian Style Pickled Summer Squash: 

  • Summer squash
  • Water
  • Vinegar
  • Carrot
  • Sugar
  • Onion
  • Spices: dill, garlic, hot paprika, salt
  • Acidity regulators: citric acid, natural aroma, sucralose

Fresh Eggplant

Fresh Indian Eggplant - 4 lbs Eggplants are high in fiber and antioxidants, making them a nutritious addition to your keto diet.

Here is some important nutrition information to note (per serving):

  • Calories: 20
  • Total fat: 0g
  • Total carbohydrate: 5g
  • Total sugars: 3g
  • Protein: 1g

These are the ingredients in the Fresh Eggplant: 

  • Eggplant 

Roland Roasted Eggplant Puree

Roland Foods Roasted Eggplant Puree, Specialty Imported Food, 6-Pound Can This low-carb puree is a delicious addition to any dip or sauce!

Here is some important nutrition information to note (per serving):

  • Calories: 25
  • Total fat: 0g
  • Total carbohydrate: 5g
  • Total sugars: 2g
  • Protein: 0g

These are the ingredients in the Roland Roasted Eggplant Puree: 

  • Roasted eggplant
  • Salt
  • Citric acid

Final Thoughts

While kabocha squash isn’t the most common squash consumed, it delivers many benefits when added to your daily diet. It is high in nutrients such as fiber, vitamin A, and vitamin C. These components promote weight loss, improved digestive system, supported organ function, and more.

If you are on the ketogenic diet and not able to consume kabocha squash because of the higher carbohydrate content, there are other replacements that are also high in beneficial nutrients. For example, Scallop squash, summer squash, and eggplant can be added to many of the same dishes and provide similar but distinct flavors!

Related Questions

Is Kabocha Squash Low FODMAP?

Kabocha squash is a low FODMAP food and can be enjoyed by many people with digestive issues.

Is The Skin Of Kabocha Squash Edible?

You can eat the skin of a kombucha squash, and you may prefer to keep the skin on for certain recipes. The skin will also provide additional nutrients!

How Much Fiber Does Kabocha Squash Contain?

One serving of kabocha squash contains 1.2 grams of fiber. The daily intake recommendation is 25 grams for women and 38 grams for men.

How Much Potassium Does Kabocha Squash Contain?

There is 350 mg of potassium in a single serving of kabocha squash, which is seven percent of what you should be consuming daily.

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Christine VanDoren

Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her passion is helping others learn how strong and healthy they can become by transforming their daily habits. Christine spends most of her time in the gym, hiking, painting, and learning how she can influence others through positivity!

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