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Butternut Squash, Cooked

Butternut Squash, Cooked

EverydayCooked

Butternut squash is a sweet, nutty-flavored winter squash that becomes velvety soft when cooked, making it ideal for roasting, mashing, or blending into soups. Its vibrant orange flesh is exceptionally rich in beta-carotene, which the body converts to vitamin A, and provides substantial fiber with minimal calories. The cooking process intensifies its natural sweetness, allowing it to function equally well in savory dishes like risottos or as a base for nutrient-dense desserts.

Macro Impact

A 1 cup serving contains 82 calories, 2g protein, 22g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 82 calories?
Walking3.5 mph, moderate pace
19 min
YogaModerate effort, gentle pace
14 min
SwimmingModerate effort, freestyle
11 min
Biking12-14 mph, moderate effort
8 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size1 cup (205 g)
Amount per serving
Calories82
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium8mg
0%
Total Carbohydrate22g
8%
Dietary Fiber7g
23%
Total Sugars4g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium84mg
6%
Iron1mg
7%
Potassium582mg
12%

* 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
22 / 275 g
8%
Fiber
7 / 28 g
23%
Sugars
4 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
5 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 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
2%
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
4%
Threonine
0 / 1 g
5%
Tryptophan
0 / 0 g
8%
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
13%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
2 / 15 mg
13%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
39 / 400 mcg
10%
Vitamin A
1.1k / 800 mcg
143%
Vitamin C
31 / 83 mg
38%
Vitamin D
0 / 15 mcg
0%
Vitamin E
3 / 15 mg
18%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
84 / 1k mg
8%
Copper
0 / 1 mg
15%
Iron
1 / 13 mg
9%
Magnesium
60 / 370 mg
16%
Manganese
0 / 2 mg
17%
Phosphorous
55 / 700 mg
8%
Potassium
582 / 3k mg
19%
Selenium
1 / 55 mcg
2%
Sodium
8 / 2.3k mg
0%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
180 g
Caffeine
0 mg
Choline
18 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, cooked, baked, without salt. USDA Standard Reference, Legacy. Food ID 169296.
  2. 2.Squash, winter, butternut, cooked, baked, with salt. USDA Standard Reference, Legacy. Food ID 170130.
  3. 3.Squash, winter, butternut, baked. Canadian Nutrient File. Food ID 2452.
  4. 4.Squash, winter, butternut, baked, with salt. Canadian Nutrient File. Food ID 501777.

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.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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