Butternut squash puree

Vegetable

Item Rating: 87/100

1 serving (205 grams) contains 82 calories, 1.8 grams of protein, 0.2 grams of fat, and 21.5 grams of carbohydrates.

Nutrition Information

1 cup (236.7g)

Calories		94.7
% 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		24.8 g	9%
	Dietary Fiber	7.6 g	27%
	Sugars	4.7 g
protein		2.1 g	4%
Vitamin D		0 mcg	0%
Calcium		97.0 mg	7%
Iron		1.4 mg	7%
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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 1 cal (1.6%)

Protein: 8 cal (7.7%)

Carbs: 99 cal (90.7%)

About Butternut squash puree

Butternut squash puree is made from the flesh of butternut squash, a type of winter squash native to the Americas but widely cultivated globally. It is popular in a variety of cuisines, including American, Mediterranean, and Middle Eastern, for its mildly sweet, nutty flavor and smooth texture. Nutritionally, butternut squash is rich in vitamins A and C, potassium, and dietary fiber, while being low in calories and fat. It is also a good source of antioxidants, such as beta-carotene, which gives the squash its characteristic orange hue. This versatile ingredient can be used in soups, baked goods, or as a side dish.

Health Benefits

• Supports eye health due to its high vitamin A content, providing over 200% of the daily recommended intake per cup.
• Boosts immune function with its rich vitamin C content—up to 30% of the daily recommended intake per serving.
• Promotes heart health due to potassium, which helps regulate blood pressure and counter sodium's effects.
• Aids digestion and supports gut health thanks to its high dietary fiber content, with about 3 grams per cup.
• Offers antioxidant protection from beta-carotene, which helps combat cellular damage and reduces the risk of chronic diseases.

Dietary Considerations

Allergens: None known

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

Selection and Storage

Store whole butternut squash in a cool, dark place for up to 2-3 months. For pureed butternut squash, refrigerate in an airtight container for up to 5 days or freeze for longer shelf life.

Common Questions About Butternut squash puree Nutrition

Is butternut squash puree high in protein?

Butternut squash puree is not particularly high in protein. A one-cup serving contains about 1.8 grams of protein, making it a better source of vitamins and carbohydrates rather than an option for protein-rich diets.

Can I eat butternut squash puree on a keto diet?

Butternut squash puree is not ideal for a strict keto diet due to its relatively high carbohydrate content. One cup of puree contains around 20 grams of net carbs, which could consume a large portion of your daily carb limit on keto.

What are the health benefits of butternut squash puree?

Butternut squash puree is rich in essential nutrients, including vitamin A (over 450% of the daily recommended intake in a one-cup serving), vitamin C, potassium, and fiber. Its antioxidants support eye health and immune function, while its high fiber content supports digestion. However, its natural sugars may require portion control for individuals managing blood sugar levels.

What is the recommended portion size for butternut squash puree?

A standard serving size of butternut squash puree is one cup, which contains approximately 82 calories, 0.2 grams of fat, 20 grams of carbohydrates, and 6.6 grams of natural sugars. This amount works well as a side dish or ingredient in recipes without significantly impacting calorie intake.

How does butternut squash puree compare to pumpkin puree?

Butternut squash puree and pumpkin puree are similar in texture and usage but differ slightly in flavor and nutrition. Butternut squash puree is sweeter and contains more vitamin A and potassium, while pumpkin puree is slightly lower in calories and carbohydrates. Both can be used interchangeably in most recipes.

Data Sources & Scientific References