Can you eat pumpkin on a keto diet? How many net carbs in a pumpkin? In this post, we’ll share with you the best ways to use this ingredient while staying within your daily carb budget.

Whenever autumn rolls around, you can count on seeing an influx of pumpkin-based products. From desserts to soups to cups of coffee, you couldn’t avoid pumpkins even if you wanted to! A low-carb diet doesn’t mean you have to miss out on all the fun. Here’s everything you need to know about consuming pumpkins on keto.

Is Pumpkin Keto?

Luckily, pumpkin is low in carbs and can be enjoyed on the keto diet. According to USDA, there are about 7.4 grams of net carbs in 1 cup of raw pumpkin

Just remember that moderation is key and that you’ll have to use other keto-friendly ingredients to make it work. For example, if you’re making pumpkin bread or muffins, you’ll definitely need to use low-carb flour like almond or coconut flour. 

How Many Net Carbs In Pumpkin?

	Total Carbohydrates	Fiber	Net Carbs
1 cup Pumpkin, raw (116g)	8g	0.6g	7.4g

Pumpkin Nutrition

How Many Carbs In Pumpkin?

In one cup (116 gram) serving of pumpkin, you can expect 8 grams of carbs, with 0.6 grams of fiber and 3.2 grams of natural sugars. This leaves 7.4 grams of net carbs, which can easily be tucked into a ketogenic diet.

Despite the relatively low carb content, pumpkins are quite filling and will leave you feeling satisfied in between meals. With its low glycemic load of 6.4, pumpkins can also be enjoyed by people living with diabetes. 

Fats

When it comes to fresh pumpkin, you’ll find only 0.1 grams of fat per cup. If we’re talking about canned pumpkins or pumpkin pie filling, it’s important to note that some varieties will come with added fat and sugar. Check the nutrition facts to be sure.

Pumpkin spice lattes are a staple during the colder months, but did you know that these drinks don’t actually contain pumpkin? “Pumpkin spice” is a mixture of seasonal spices like cinnamon, nutmeg and cloves. With added ingredients like milk and sugar, these drinks may not be ideal for your diet. 

Protein

With just over a gram of protein per cup, this fruit isn’t known for helping to build muscle. However, due to their high fiber content, pumpkins are a healthy addition to a high-protein diet. They’re also a tasty ingredient in protein shakes and smoothies.

Calories

A 1-cup serving of cooked pumpkin provides a mere 30 calories. Even if you’re not on a keto diet, pumpkins are great for keeping you in a caloric deficit if weight loss is your goal.

Are Pumpkin Seeds Keto?

Pumpkin seeds are considered a superfood due to their many nutritional benefits. You’ll be glad to know that they’re low in carbohydrates, making them a tasty keto-friendly snack. Go ahead and add pumpkin seeds to baked goods or smoothie bowls for a satisfying crunch.

Can I Use Pumpkin Pie Spice In Keto Recipes?

Pumpkin spice is a combination of warm spices like cinnamon, nutmeg and cloves. These spices are gluten-free and low in carbs, so you can add them to your favorite keto recipes. 

How Many Pumpkins Can I Have On Keto Before It Kicks Me Out Of Ketosis?

Everyone is different and your carb allowance may be higher or lower than someone else on the keto diet. Generally speaking, aim to consume a maximum of 10-15 grams of carbohydrates per serving of pumpkin. With this rule, you should be able to stay within your carb quota and maintain your ketogenic state.

Popular Keto Pumpkin Recipes 

Keto Pumpkin Pie

A sweet, custardy pumpkin filling is encased in a keto-friendly pie crust for a guilt-free treat. Now you can enjoy this traditional Thanksgiving dessert any time of year with this easy-to-follow recipe. 

• Net Carbs: 4.5g
• Total Carbs: 7g
• Calories:  288
• Fat: 25g
• Protein: 4.5g

Keto Pumpkin Bread

With only 3 grams of net carbs per slice, this pumpkin bread is great for a keto-friendly breakfast or snack. You’ll love the light and fluffy texture and how it fills your kitchen with the aroma of fall. 

• Net Carbs: 3g
• Total Carbs: 7g
• Calories: 164
• Fat: 12g
• Protein: 7g

Keto Pumpkin Cheesecake

This fall-themed cheesecake is so good, you’ll forget it’s keto-friendly! With its creamy texture and low-carb crust, Keto Pumpkin Cheesecake allows you to indulge while sticking to your dietary goals. 

• Net Carbs: 6g
• Total Carbs: 8g
• Calories: 291
• Fat:  27g 
• Protein: 7g

Keto Pumpkin Muffins

Besides being keto-friendly, these pumpkin muffins are gluten-free, dairy-free and totally yummy. Serve them warm with a bit of butter for a comforting breakfast or snack. 

• Net Carbs: 5g
• Total Carbs: 12g
• Calories: 231
• Fat: 18g
• Protein: 7g

Keto Pumpkin Bars

With only a handful of ingredients, these Keto Pumpkin Bars get five stars for taste and texture. Each serving is a mere 2.5 grams of net carbs, making this dessert the perfect guilt-free treat. 

• Net Carbs: 2.5g
• Total Carbs: 3.5g
• Calories: 91
• Fat: 7g
• Protein: 3g

Keto Pumpkin Chocolate Chip Cookies

These Keto Pumpkin Cookies are chewy, chocolatey and just over a gram of net carbs each! Who says you can’t have fun on a keto diet?

• Net Carbs: 1.2g
• Total Carbs: 1.8g
• Calories: 40
• Fat: 1.9g
• Protein: 1.1g

Keto Pumpkin Spice Latte

Here’s a homemade pumpkin spice latte recipe that’ll have you excited to get out of bed on those chilly fall mornings. Super creamy with all your favorite fall flavors, this PSL has about 4 grams of net carbs per cup. 

• Net Carbs: 4.1g
• Total Carbs: 5.7g
• Calories:  234.6
• Fat:  22.8g
• Protein: 2.5g

Keto Pumpkin Pancakes

Keto Pumpkin Pancakes make for a festive breakfast or brunch with only 1.8 grams of carbs each. Go ahead and enjoy a stack with your favorite toppings like keto-friendly berries.

• Net Carbs: 1.8g
• Total Carbs: 3.2g
• Calories: 65.8
• Fat: 4.5g
• Protein: 3.7g

Keto Pumpkin Mousse

With an irresistibly whipped texture, this Keto Pumpkin Mousse is the keto-friendly, gluten-free dessert of your dreams. Top it with crunchy pecans and a drizzle of chocolate syrup and dig in!

• Net Carbs: 3.8g 
• Total Carbs: 5.2g
• Calories: 309.7
• Fat: 31.2g
• Protein: 3.8g

Keto Pumpkin Soup

There’s nothing like a serving of creamy pumpkin soup after a tough day. Low in carbs and delicately seasoned, this rich soup is like a hug in a bowl. 

• Net Carbs: 6.8g
• Total Carbs: 9.4g
• Calories: 166.7
• Fat: 14.6g
• Protein: 1.4g

Keto Pumpkin Cake

At less than 2 grams of carbs per slice, you can’t go wrong with this classic autumnal dessert. Keto Pumpkin Cake has all the flavors of fall with an indulgent cream cheese frosting to boot. 

• Net Carbs: 1.8g
• Total Carbs: 24.1g
• Calories: 115
• Fat: 9.9g
• Protein: 0g

Keto Pumpkin Custard

This Keto Pumpkin Custard is sure to be a hit during Thanksgiving and all year round! With its rich texture, hints of vanilla and classic pumpkin pie spices, it’s the ultimate keto-friendly dessert for pumpkin lovers. 

• Net Carbs: 6g
• Total Carbs: 8g
• Calories: 235
• Fat: 19g
• Protein: 4g

Keto Pumpkin Mug Cake

Mug cakes are super fun and easy to make and they’re ready in minutes! Pop this Keto Pumpkin Mug Cake into the microwave for 90 seconds and get ready for a sweet, low-carb treat.

• Net Carbs: 6.2g
• Total Carbs: 10.8g
• Calories: 351.2
• Fat: 29.8g
• Protein: 11.6g

Keto Pumpkin Donuts

These homemade Keto Pumpkin Donuts are only 2 grams of net carbs each. With the perfect texture and a pumpkin spice coating, they make a tasty mid-morning snack while keeping you on track with your keto diet.

• Net Carbs: 2g
• Total Carbs: 3g
• Calories: 110
• Fat: 10g
• Protein: 3g

Keto Pumpkin Fluff

It only takes 5 minutes to prep these luxuriously textured dessert cups. With a measly 75 calories per serving, Keto Pumpkin Fluff fits nicely into any diet. 

• Net Carbs: 12g
• Total Carbs: 13g
• Calories: 75
• Fat: 3g
• Protein: 0g

Keto Pumpkin Pudding

Indulge in the comforting flavors of fall with this Keto Pumpkin Pudding recipe. Made with simple ingredients like pumpkin puree, cream, and a hint of vanilla, this dessert satisfies your sweet cravings with less than 4 grams of net carbs per serving.

• Net Carbs: 3.8g
• Total Carbs: 4.47
• Calories: 373.1
• Fat: 38.1g
• Protein: 4.3g

Crustless Keto Pumpkin Pie

Enjoy the classic flavors of a pumpkin pie while skipping the carby crust! Made with six simple ingredients, this keto-friendly dessert has a rich, custardy texture and incredible flavor.  

• Net Carbs: 3.3g
• Total Carbs: 28.8g
• Calories: 45
• Fat: 7.3g
• Protein: 3.4g

Keto Pumpkin Cupcake

At just 5 grams of net carbs per serving, these Keto Pumpkin Cupcakes are perfect for a low-carb diet. Made with the bold flavors of cinnamon, nutmeg and ginger, these cupcakes have a moist, crumbly texture and are topped with a keto-friendly cream cheese frosting.

• Net Carbs: 5g
• Total Carbs: 8g
• Calories: 322
• Fat: 23g
• Protein: 9g

Keto Pumpkin Dump Cake

Delicious layers of pumpkin pie filling, sponge cake and a crunchy pecan topping make this dessert simply irresistible! Best of all, it’s only 4 grams of net carbs per serving and couldn’t be easier to make. 

• Net Carbs: 4.1g
• Total Carbs: 6.7g
• Calories: 343
• Fat: 32.7g
• Protein: 5.9g

Keto Pumpkin Scones

These low-carb pumpkin scones are a delightful addition to your breakfast or brunch plate. Topped with a sweet cream cheese frosting, they’re the perfect pastry to enjoy with a cup of coffee or tea.

• Net Carbs: 4g
• Total Carbs: 8g
• Calories: 266
• Fat: 22g
• Protein: 8g

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