1 serving (100 grams) contains 45 calories, 1.0 grams of protein, 0.1 grams of fat, and 11.7 grams of carbohydrates.
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Nutrition Information
Calories |
107.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9.5 mg | 0% | |
| Total Carbohydrates | 27.9 g | 10% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 5.2 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 114.3 mg | 8% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 838.1 mg | 17% | |
* 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 pumpkin
Butternut pumpkin, also known as butternut squash, is a versatile winter squash that originated in the Americas and is now used globally in various cuisines, including soups, stews, and roasted dishes. This vibrant orange squash is particularly admired for its sweet, nutty flavor and creamy texture. It is low in calories but rich in essential nutrients, particularly vitamins A and C, providing beta-carotene for eye health and immune support. It also contains dietary fiber, potassium, magnesium, and antioxidants, making it a nutrient-dense food that promotes overall health. One cup (205g) of cooked butternut pumpkin offers approximately 82 calories, 22g of carbohydrates, 7g of dietary fiber, and less than 1g of fat, making it a heart-healthy choice perfect for a variety of diets.
Health Benefits
- Supports eye health due to its high beta-carotene content, which the body converts into vitamin A.
- Boosts immune function with a significant amount of vitamin C (one cup provides about 31% of the daily recommended intake).
- Promotes digestive health with 7g of dietary fiber per cup, aiding in regular bowel movements and gut health.
Dietary Considerations
Selection and Storage
Store whole butternut pumpkins in a cool, dark, and dry place for up to 2-3 months. Once cut, refrigerate the pieces in an airtight container and use them within a week.
Common Questions About Butternut pumpkin Nutrition
Is butternut pumpkin high in protein?
Butternut pumpkin is low in protein, containing about 1 gram of protein per 100 grams. It is primarily a source of carbohydrates, vitamins, and fiber rather than protein.
Can I eat butternut pumpkin on a keto diet?
Butternut pumpkin can be included in a keto diet in small portions due to its relatively low carbohydrate content. It contains about 12 grams of net carbs per 100 grams, so it requires careful portion control to stay within keto limits.
What are the health benefits of butternut pumpkin?
Butternut pumpkin is rich in vitamins A and C, which support eye health, immunity, and skin health. It is also high in fiber, promoting digestive health, and contains potassium, which helps maintain healthy blood pressure levels.
How much butternut pumpkin should I eat per serving?
A standard serving size of cooked butternut pumpkin is usually around 1 cup (approximately 205 grams), which provides about 82 calories, 22 grams of carbs, and a good dose of vitamin A. Adjust servings based on your dietary goals.
How does butternut pumpkin compare to sweet potato?
Butternut pumpkin is lower in calories and carbohydrates compared to sweet potato. For example, 100 grams of butternut pumpkin contains 45 calories and 12 grams of carbs, whereas sweet potato contains 86 calories and 20 grams of carbs per 100 grams. Both are nutritious but differ in calorie and carb density.
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.
