Peeled butternut pumpkin
Peeled butternut pumpkin, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 47 kcal |
| Protein | 2.2 g |
| Fat | 0.6 g |
| Carbs | 7.2 g |
Peeled butternut pumpkin (also called butternut squash) is a winter squash typically roasted, steamed, or boiled until tender, then used in soups, purees, salads, and side dishes. Per 100 g cooked, it provides 47 kcal, 2.2 g of protein, 0.6 g of fat, 7.2 g of carbohydrates, 1.9 g of dietary fibre, and 5.4 g of sugars — a relatively modest carbohydrate load for a starchy vegetable. It is a notable source of potassium at 352 mg per 100 g, and delivers 434 mcg of vitamin A and 28 mcg of folate per 100 g, alongside 6 mg of vitamin C. No glycemic index value is available for this preparation. Suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free, keto, paleo, and Mediterranean dietary patterns.
How many calories in cooked butternut pumpkin?
Cooked peeled butternut pumpkin contains 47 kcal per 100 g. A generous 200 g serving — common as a side dish — comes to around 94 kcal.
How much vitamin A is in butternut pumpkin?
Cooked butternut pumpkin provides 434 mcg of vitamin A per 100 g, largely from beta-carotene, which gives the flesh its deep orange colour. That figure represents a substantial portion of the typical adult daily reference intake of 700–900 mcg.
Is butternut pumpkin keto-friendly?
Butternut pumpkin is listed as keto-compatible in its cooked form, with 7.2 g of carbohydrates per 100 g. Portion size still matters on a strict keto plan, but a small serving fits within most daily carb limits.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 47.1 kcal |
| Protein | 2.2 g |
| Fat | 0.60 g |
| Carbs | 7.2 g |
| Sugars | 5.4 g |
| Fiber | 1.9 g |
| Starch | 1.8 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.14 g |
| Monounsaturated | 0.020 g |
| Polyunsaturated | 0.30 g |
| Trans | 0 g |
| Omega-3 | 0.21 g |
| Omega-6 | 0.082 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 18.0 mg |
| Iron | 0.32 mg |
| Magnesium | 17.0 mg |
| Phosphorus | 49.0 mg |
| Potassium | 352 mg |
| Sodium | 1.0 mg |
| Zinc | 0.15 mg |
| Copper | 0.082 mg |
| Manganese | 0.14 mg |
| Selenium | 0 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 434 mcg |
| Retinol | 0 mcg |
| Vitamin C | 6.0 mg |
| Vitamin D | 0 mcg |
| Thiamin (B1) | 0.067 mg |
| Riboflavin (B2) | 0.084 mg |
| Niacin (B3) | 0.44 mg |
| Vitamin B6 | 0.050 mg |
| Folate (B9) | 28.0 mcg |
