Baked butternut squash

Vegetable

Item Rating: 87/100

1 serving (205 grams) contains 82 calories, 1.8 grams of protein, 0.2 grams of fat, and 22.0 grams of carbohydrates.

Nutrition Information

1 cup (235.6g)

Calories		94.3
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		9.2 mg	0%
Total Carbohydrates		25.3 g	9%
	Dietary Fiber	7.6 g	27%
	Sugars	4.6 g
protein		2.1 g	4%
Vitamin D		0 mcg	0%
Calcium		96.6 mg	7%
Iron		1.4 mg	7%
Potassium		669.0 mg	14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 1 cal (1.6%)

Protein: 8 cal (7.5%)

Carbs: 101 cal (90.8%)

About Baked butternut squash

Baked butternut squash is a warm, comforting dish often associated with autumn cuisine. Originating in North America, butternut squash belongs to the winter squash family and is commonly used in American, European, and vegetarian cooking. It has a sweet, nutty flavor and becomes tender when roasted, making it an excellent base for soups, salads, or side dishes. Nutritionally, it is rich in complex carbohydrates, dietary fiber, vitamins A and C, and essential minerals such as potassium and magnesium. Its vibrant orange flesh highlights its high beta-carotene content, a precursor to vitamin A, which is key for vision and immune health. Low in fat and relatively low in calories, baked butternut squash is a nutrient-dense option for a variety of diets.

Health Benefits

• Supports eye health due to high beta-carotene and vitamin A content (one cup provides over 200% DV of vitamin A).
• Boosts immune function with 25% DV of vitamin C per cup, which aids in collagen production and antioxidant activity.
• Promotes heart health with potassium (582 mg per cup), which regulates blood pressure and reduces cardiovascular strain.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: Low-carb diets, keto diets

Selection and Storage

Store whole butternut squash in a cool, dark place for up to 2-3 months. After baking, refrigerate in an airtight container for up to 4 days or freeze for extended storage.

Common Questions About Baked butternut squash Nutrition

What is the nutritional content of baked butternut squash?

Baked butternut squash is low in calories (about 82 calories per 1 cup serving) and contains 2 grams of protein, 22 grams of carbohydrates, and less than 0.2 grams of fat. It is rich in vitamin A, providing over 450% of the recommended daily intake per serving, along with potassium, vitamin C, and fiber.

Is baked butternut squash suitable for a keto diet?

Baked butternut squash is moderately high in carbohydrates, with 22 grams per cup, making it less suitable for strict keto diets that limit carbs to 20-50 grams per day. However, it can be enjoyed in small portions in a more flexible low-carb diet.

What are the health benefits of baked butternut squash?

Baked butternut squash is packed with antioxidants like beta-carotene and vitamin C, which support immune health and eye health. Its high fiber content aids digestion and promotes satiety. Additionally, it is low in saturated fat and cholesterol, making it heart-healthy.

What is a recommended portion size for baked butternut squash?

A standard serving size of baked butternut squash is 1 cup, which is approximately 205 grams. This portion provides a balanced amount of calories and nutrients, making it a healthy addition to a meal without excessive carbohydrates.

How does baked butternut squash compare to sweet potatoes in nutrition?

Baked butternut squash is lower in calories (82 per cup vs. 103 per medium sweet potato) and carbs (22 grams vs. 26 grams). Both are high in vitamin A and fiber, but squash has slightly less sugar, making it a lighter alternative for similar recipes.

Data Sources & Scientific References