1 serving (205 grams) contains 82 calories, 1.8 grams of protein, 0.1 grams of fat, and 22.0 grams of carbohydrates.
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Nutrition Information
Calories |
94.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.6 mg | 0% | |
| Total Carbohydrates | 25.4 g | 9% | |
| Dietary Fiber | 7.6 g | 27% | |
| Sugars | 4.6 g | ||
| protein | 2.1 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 97.0 mg | 7% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 672.1 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
Source of Calories
About Butternut
Butternut squash is a winter squash known for its distinct bell shape, nutty flavor, and vibrant orange hue. Originating in Central and South America, it is now a staple in cuisines worldwide, featured in soups, purees, roasted dishes, and even desserts. It is low in calories (40 per 100g) and fat, while being rich in carbohydrates, fiber, and essential vitamins and minerals. Butternut squash is particularly notable for its high vitamin C content (15.1 mg per 100g), which supports immune health. Additionally, it contains calcium, iron, and beta-carotene, a precursor to vitamin A, which contributes to its vibrant color and numerous health benefits.
Health Benefits
- Supports immune function due to its high vitamin C content (15% of the daily value per 100g).
- Promotes healthy vision and skin because of its beta-carotene content, which the body converts to vitamin A.
- Improves digestion with significant dietary fiber (3.2g per 100g), aiding in gut health.
- Contributes to healthy bones due to its calcium content (41 mg per 100g).
- Contains minimal fat and is low in calories, making it a weight-friendly option.
Dietary Considerations
Selection and Storage
Store whole butternut squash in a cool, dark, and dry place for up to 2 months. Once cut, refrigerate in an airtight container and use within a week.
Common Questions About Butternut Nutrition
Is butternut squash high in protein?
Butternut squash is not high in protein as it contains only 0.878 grams of protein per 100 grams. It is primarily a carbohydrate-rich vegetable but provides essential nutrients and fiber.
Can I eat butternut squash on a keto diet?
Butternut squash is not a typical keto-friendly food as it contains 10.7 grams of carbohydrates per 100 grams. While it can fit into a low-carb diet in moderation, those strictly following keto might need to limit their intake.
What are the health benefits of eating butternut squash?
Butternut squash is rich in dietary fiber (3.2 grams per 100 grams), which supports digestive health, and is a good source of vitamins A and C, which boost immunity and promote healthy skin. Its low calorie content (40 calories per 100 grams) makes it great for weight management.
How much butternut squash should I eat in one serving?
A typical serving size of butternut squash is about 1 cup (205 grams), which provides approximately 82 calories, 22 grams of carbohydrates, 0.9 grams of protein, and 7 grams of fiber. This makes it a nutritious addition to meals without being calorie-dense.
How does butternut squash compare to sweet potatoes?
Butternut squash is lower in calories and carbohydrates than sweet potatoes, with 40 calories and 10.7 grams of carbs per 100 grams compared to sweet potatoes' 86 calories and 20 grams of carbs. Both are rich in vitamin A, but butternut squash has a slightly lighter and less sweet flavor, making it more versatile in some dishes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
