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Butternut Squash

Butternut Squash

EverydayFresh

Butternut squash is a bell-shaped winter squash characterized by its smooth beige exterior and vibrant orange flesh. Its naturally sweet, nutty flavor intensifies when roasted, and its dense yet creamy texture makes it ideal for purees, soups, or cubed roasted dishes. Rich in beta-carotene (a precursor to vitamin A) and fiber, this versatile vegetable serves as a nutrient-dense carbohydrate source that pairs equally well with savory herbs or autumnal spices like cinnamon and nutmeg.

Macro Impact

A 1 cup serving contains 86 calories, 2g protein, 21g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 86 calories?
Walking3.5 mph, moderate pace
20 min
YogaModerate effort, gentle pace
15 min
SwimmingModerate effort, freestyle
11 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size1 cup (205 g)
Amount per serving
Calories86
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate21g
8%
Dietary Fiber4g
13%
Total Sugars8g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium70mg
5%
Iron0.8mg
4%
Potassium722mg
15%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
21 / 275 g
8%
Fiber
4 / 28 g
13%
Sugars
8 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
9 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
5%
Leucine
0 / 3 g
3%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
5%
Tryptophan
0 / 0 g
6%
Valine
0 / 2 g
4%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
2 / 15 mg
13%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
24%
Biotin, B7
4 / 30 mcg
12%
Cobalamin, B12
0 / 2 mcg
0%
Folate
49 / 400 mcg
12%
Vitamin A
759 / 800 mcg
95%
Vitamin C
43 / 83 mg
52%
Vitamin D
0 / 15 mcg
0%
Vitamin E
3 / 15 mg
16%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
70 / 1k mg
7%
Copper
0 / 1 mg
18%
Iron
1 / 13 mg
6%
Magnesium
41 / 370 mg
11%
Manganese
0 / 2 mg
9%
Phosphorous
60 / 700 mg
8%
Potassium
722 / 3k mg
24%
Selenium
1 / 55 mcg
1%
Sodium
2 / 2.3k mg
0%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
9 / 45 mcg
19%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
180 g
Caffeine
0 mg
Choline
17 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Squash, winter, butternut, raw. USDA Foundational Foods. FDC ID 2685570.
  2. 2.Squash, winter, butternut, raw. USDA Standard Reference, Legacy. Food ID 169295.
  3. 3.Squash, winter, butternut, raw. Canadian Nutrient File. Food ID 2451.
  4. 4.Butternut squash, raw. Frida. Public Food Key 1745.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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