1 serving (100 grams) contains 45 calories, 1.0 grams of protein, 0.1 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
107.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9.5 mg | 0% | |
| Total Carbohydrates | 28.6 g | 10% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 4.8 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 114.3 mg | 8% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 676.2 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 Steamed butternut
Steamed butternut, prepared from butternut squash, is a popular dish in various global cuisines, especially in African, Asian, and American cooking. Butternut squash belongs to the gourd family and is known for its sweet, nutty flavor. Rich in vitamins A and C, a single cup of cooked butternut squash (about 205g) provides approximately 457% of the daily recommended intake of vitamin A and 52% of vitamin C, making it a powerhouse of antioxidants and immune-boosting nutrients. It is low in fat and contains 7g of dietary fiber, aiding digestion and satiety. As a versatile ingredient, it pairs well with both savory and sweet dishes.
Health Benefits
- Rich in vitamin A, with 1144 micrograms per serving, which supports healthy vision and skin.
- High in vitamin C, offering antioxidant properties and immune system support.
- Contains 582 milligrams of potassium, which helps regulate blood pressure and muscle function.
- Packed with dietary fiber (7g per cup), promoting healthy digestion and gut health.
- Low in calories (approximately 82 per cup), making it ideal for weight management.
Dietary Considerations
Selection and Storage
Store whole butternut squash in a cool, dark place for up to 1-2 months. Once cut, refrigerate in an airtight container and consume within 5-7 days. Steamed butternut can be refrigerated for up to 3 days in a sealed container.
Common Questions About Steamed butternut Nutrition
What is the nutritional content of steamed butternut squash?
Steamed butternut squash is low in calories and high in nutrients. A 1-cup (205g) serving contains approximately 82 calories, 1.8g of protein, 0.2g of fat, and 21.9g of carbohydrates, including 4g of fiber. It is also rich in vitamin A (over 450% of your daily needs), vitamin C, potassium, and magnesium, making it a nutritious food choice.
Can I eat steamed butternut squash on a keto diet?
Steamed butternut squash is generally not ideal for a keto diet due to its relatively high carbohydrate content (21.9g per cup). However, it can be consumed in small portions if carefully planned within your daily carb limit, typically under 50g for ketosis.
What are the health benefits of steamed butternut squash?
Steamed butternut squash is loaded with antioxidants like beta-carotene and vitamin C, which support immune health and skin health. Its high fiber content aids digestion and promotes gut health. Additionally, the potassium in butternut squash supports heart health and helps regulate blood pressure.
What is the recommended serving size for steamed butternut squash?
A standard serving size of steamed butternut squash is around 1 cup (205g), which provides a balanced amount of nutrients and fits well into most diets. For calorie-controlled diets, smaller portions (½ cup) may be more suitable.
How does steamed butternut squash compare to sweet potatoes?
Steamed butternut squash has fewer calories and carbohydrates than sweet potatoes, with 82 calories and 21.9g of carbs per cup, compared to sweet potatoes' 112 calories and 26g of carbs per cup. Both are rich in vitamin A, but butternut squash provides significantly more. However, sweet potatoes have slightly more protein and fiber.
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.
