1 serving (200 grams) contains 100 calories, 2.0 grams of protein, 0.2 grams of fat, and 24.0 grams of carbohydrates.
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Nutrition Information
Calories |
117.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 11.8 mg | 0% | |
| Total Carbohydrates | 28.2 g | 10% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 4.7 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.1 mg | 7% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 588.2 mg | 12% | |
* 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 squash mash
Butternut squash mash is a creamy dish made from the flesh of the butternut squash, a winter squash variety that originates from the Americas and is widely used in cuisines such as American, European, and Mediterranean cooking. It is highly nutritious, low in calories, and packed with vitamins including vitamin A and vitamin C, as well as potassium, magnesium, and dietary fiber. A 1-cup serving (cooked) of butternut squash contains about 82 calories, 22 grams of carbohydrates, and less than 1 gram of fat, making it a wholesome addition to most diets. This versatile vegetable can be mashed to create a naturally sweet, creamy dish often flavored with spices like cinnamon or nutmeg for added depth.
Health Benefits
- High in vitamin A, which supports vision and immune health, providing over 450% of the daily recommended intake per cup.
- Rich in dietary fiber, which aids digestion and supports heart health, offering about 3 grams per cup.
- Contains potassium, with 582 mg per cup, which contributes to healthy blood pressure regulation and muscle function.
Dietary Considerations
Selection and Storage
Store whole butternut squash in a cool, dry place for up to 1-2 months. Once cooked and mashed, refrigerate in an airtight container for up to 3-4 days or freeze for longer preservation.
Common Questions About Butternut squash mash Nutrition
Is butternut squash mash high in protein?
Butternut squash mash is not particularly high in protein. A one-cup serving contains about 2 grams of protein. However, it is rich in other nutrients, making it a healthy addition to a balanced diet.
Can I eat butternut squash mash on a keto diet?
Butternut squash mash is not typically compatible with a strict keto diet due to its relatively high carbohydrate content. One cup of mashed butternut squash contains around 20 grams of net carbs, which can be too much for staying within keto carb limits.
What are the health benefits of butternut squash mash?
Butternut squash mash is packed with health benefits. It is high in vitamin A, providing over 450% of the daily recommended intake per cup, which supports eye health and immune function. It is also a good source of potassium, fiber, and antioxidants like beta-carotene.
How much butternut squash mash is a recommended portion size?
A standard portion size for butternut squash mash is about 1 cup, which provides approximately 82 calories. This amount offers a good balance of nutrients without excessive calories and pairs well as a side dish.
How does butternut squash mash compare to mashed sweet potatoes?
Butternut squash mash is lower in calories and carbohydrates than mashed sweet potatoes. One cup of butternut squash mash has about 82 calories and 20 grams of net carbs, while sweet potatoes contain about 180 calories and 41 grams of net carbs per cup. Butternut squash also tends to be slightly lighter in texture and flavor.
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.
