Butternut squash
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 32 kcal |
| Protein | 0.8 g |
| Fat | 0.1 g |
| Carbs | 8.0 g |
Butternut squash is a winter squash with a sweet, nutty flesh, typically eaten cooked — roasted, puréed into soups, or cubed in stews and grain dishes. Per 100 g raw, it provides 32 kcal, 0.8 g of protein, 0.1 g of fat, 8 g of carbohydrates and 2.2 g of dietary fibre, with 4.5 g of naturally occurring sugars. It is a notable source of potassium at 350 mg per 100 g, and delivers 208.5 mcg of vitamin A and 27 mcg of folate per 100 g. No glycemic index value is available for raw butternut squash. It fits vegan, vegetarian, gluten-free, dairy-free, keto, paleo and Mediterranean dietary patterns.
How many calories in butternut squash?
Raw butternut squash contains 32 kcal per 100 g, making it one of the lower-calorie vegetables. A typical 200 g serving would contribute around 64 kcal before cooking.
How much vitamin A is in butternut squash?
Butternut squash provides 208.5 mcg of vitamin A per 100 g, derived largely from beta-carotene in its orange flesh. That figure rises further when the squash is cooked and served with a small amount of fat, which aids absorption.
Is butternut squash keto-friendly?
Butternut squash is listed as keto-compatible, with 8 g of carbohydrates and 2.2 g of fibre per 100 g, giving a net carb figure of around 5.8 g. Portion size still matters on a strict ketogenic diet, so it is typically used in smaller amounts rather than as a main component.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 32.0 kcal |
| Protein | 0.80 g |
| Fat | 0.10 g |
| Carbs | 8.0 g |
| Sugars | 4.5 g |
| Fiber | 2.2 g |
| Starch | 3.4 g |
| Fats breakdown | Amount |
|---|---|
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 45.0 mg |
| Iron | 0.18 mg |
| Magnesium | 14.0 mg |
| Phosphorus | 22.8 mg |
| Potassium | 350 mg |
| Sodium | 0 mg |
| Zinc | 0.10 mg |
| Copper | 0.060 mg |
| Manganese | 0.050 mg |
| Selenium | 0.060 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 209 mcg |
| Retinol | 0 mcg |
| Vitamin C | 2.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.65 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.10 mg |
| Riboflavin (B2) | 0.020 mg |
| Niacin (B3) | 0.44 mg |
| Pantothenic acid (B5) | 0.26 mg |
| Vitamin B6 | 0.080 mg |
| Folate (B9) | 27.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 8.2 mg |
Other cooking states of Butternut squash
Cooked butternut squash (24 kcal).
