How many calories are in butternut squash?
A cup of baked butternut squash (205 g) has 82 calories. 100 g has 40 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 80.
Nutrition database · Squash and pumpkin
Butternut Squash Nutrition Facts per Cup
A cup of baked butternut squash cubes (205 g) has 82 calories, 21.5 g of carbohydrate and 6.6 g of fiber. The numbers are USDA's for butternut squash baked without salt.
Butternut Squash Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1 cup, cubes (205 g)
At a glance
- Calories
- 82
- Protein
- 1.8 g · 4%
- Total carbohydrate
- 21.5 g · 8%
- Total fat
- 0.2 g · 0%
- Dietary fiber
- 6.6 g · 23%
- Total sugars
- 4 g · 0%
- Sodium
- 8.2 mg · 0%
Opens the free label generator with this amount of butternut squash already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 82 | 40 | |
| Total fat | 0.2 g | 0% | 0.09 g |
| Saturated fat | <0.1 g | 0% | 0.02 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.01 g | |
| Polyunsaturated fat | 0.1 g | 0.04 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 8.2 mg | 0% | 4 mg |
| Total carbohydrate | 21.5 g | 8% | 10.5 g |
| Dietary fiber | 6.6 g | 23% | 3.2 g |
| Total sugars | 4 g | 1.97 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 1.8 g | 0.9 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 1144 mcg | 130% | 558 mcg |
| Vitamin C | 31 mg | 35% | 15.1 mg |
| Vitamin E | 2.6 mg | 20% | 1.29 mg |
| Vitamin K | 2.1 mcg | 0% | 1 mcg |
| Thiamin (B1) | 0.15 mg | 10% | 0.07 mg |
| Riboflavin (B2) | <0.1 mg | 2% | 0.02 mg |
| Niacin (B3) | 2 mg | 10% | 0.97 mg |
| Vitamin B6 | 0.25 mg | 15% | 0.12 mg |
| Folate (DFE) | 39 mcg | 10% | 19 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | not reported | ||
| Minerals | |||
| Calcium | 84 mg | 6% | 41 mg |
| Iron | 1.2 mg | 6% | 0.6 mg |
| Potassium | 582 mg | 10% | 284 mg |
| Magnesium | 59 mg | 15% | 29 mg |
| Phosphorus | 55 mg | 4% | 27 mg |
| Zinc | 0.27 mg | 2% | 0.13 mg |
| Copper | 0.13 mg | 15% | 0.07 mg |
| Manganese | 0.35 mg | 15% | 0.17 mg |
| Selenium | 1 mcg | 0% | 0.5 mcg |
| Other | |||
| Water | 180 g | 87.8 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
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Butternut Squash nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, cubes | 205 g | 82 | 21.5 g | 1.8 g | 0.2 g | 6.6 g | 4 g |
| 100 g | 100 g | 40 | 10.5 g | 0.9 g | 0.1 g | 3.2 g | 2 g |
| 1 oz | 28.4 g | 11 | 3 g | 0.3 g | <0.1 g | 0.9 g | 0.6 g |
How many carbs are in butternut squash?
A cup of baked butternut squash (205 g) has 21.5 g total carbohydrate, including 6.6 g dietary fiber and 4 g total sugars. Carbohydrate minus fiber is 14.9 g.
How much vitamin A is in butternut squash?
A cup of baked butternut squash (205 g) has 1144 mcg of vitamin A, 130% of the Daily Value. 100 g has 558 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much vitamin C is in butternut squash?
A cup of baked butternut squash (205 g) has 31 mg of vitamin C, 35% of the Daily Value. 100 g has 15.1 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much potassium is in butternut squash?
A cup of baked butternut squash (205 g) has 582 mg of potassium, 10% of the Daily Value. 100 g has 284 mg. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
Butternut Squash nutrition per 100 grams
100 g of butternut squash has 40 calories, 0.9 g protein, 10.5 g carbohydrate, 3.2 g fiber, 1.97 g sugars and 0.09 g fat.
Where the calories in butternut squash come from
About 90% of the calories in butternut squash come from carbohydrate, 2% from fat and 8% from protein (Atwater factors of 4, 9 and 4 calories per gram).
How Butternut Squash compares with other squash and pumpkin
Per 100 g, compared with the other 67 squash and pumpkin in this database, butternut squash has more calories than 81% of them and less protein than 61%.
Butternut vs other winter squash
Per 100 g baked, butternut squash has 40 calories, against 56 for acorn squash and 27 for spaghetti squash. Its orange flesh is where the vitamin A comes from: 558 mcg per 100 g, far more than spaghetti squash. Pumpkin and sweet potato are the closest swaps.
Labeling a product made with butternut squash
For a soup or puree, enter the squash at the weight you use, cooked or raw, with the matching record in the label generator. The finished soup's weight after simmering sets the per-serving numbers.
Butternut Squash nutrition label for Canada, the EU and the UK
The same serving of butternut squash, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (205g) / pour 1 cup (205g)
Calories
80
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 10 mg | 0 % |
| Carbohydrate / Glucides | 22 g | 8 % |
| Fibre / Fibres | 7 g | 23 % |
| Sugars / Sucres | 4 g | 4 % |
| Protein / Protéines | 2 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 84 mg | 6 % |
| Iron / Fer | 1 mg | 7 % |
| Potassium | 582 mg | 17 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 167 kJ / 40 kcal |
| Fat | 0.1 g |
| of which saturates | 0.0 g |
| Carbohydrate | 10 g |
| of which sugars | 2.0 g |
| Protein | 0.9 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 205g | %RI* | |
|---|---|---|---|
| Energy | 167 kJ 40 kcal |
343 kJ 82 kcal |
4.1% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 10g | 22g | 8.3% |
| of which sugars | 2.0g | 4.0g | 4.5% |
| Fibre | 3.2g | 6.6g | - |
| Protein | 0.9g | 1.8g | 3.7% |
| Salt | 0 gg | 0.02g | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about butternut squash
Is butternut squash high in carbs?
A cup of baked butternut squash has 21.5 g of carbohydrate, including 6.6 g of fiber, a little less than half a cup of cooked white rice.
Butternut squash vs sweet potato: which has more nutrients?
Per 100 g baked, sweet potato has more calories (90 against 40) and more vitamin A (961 mcg against 558 mcg); butternut squash has fewer carbs.
How many calories are in 8 oz of butternut squash?
8 oz of baked butternut squash has 91 calories, and 6 oz has 68.
How many calories are in butternut squash?
A cup of baked butternut squash (205 g) has 82 calories, and 100 g has 40.
How many carbs are in butternut squash?
A cup of baked butternut squash has 21.5 g of carbohydrate, including 6.6 g of fiber.
How much vitamin A is in butternut squash?
A cup of baked butternut squash has 1144 mcg of vitamin A, about 130% of the Daily Value.
How many calories are in 100 g of butternut squash?
100 g of butternut squash has 40 calories, 0.9 g protein, 10.5 g carbohydrate and 0.09 g fat.
How much protein is in butternut squash?
A cup of baked butternut squash (205 g) has 1.8 g protein, 4% of the 50 g Daily Value. 100 g has 0.9 g.
How many calories are in butternut squash, raw vs cooked?
100 g of butternut squash has 45 calories raw and 40 calories baked. It takes up water as it cooks, so the same weight holds fewer calories. Weigh it in the same state as the values you use.
What is a serving of butternut squash?
This page defaults to 1 cup, cubes (205 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for butternut squash.
Can I use butternut squash in a Nutrition Facts label calculation?
Yes. Open the generator with butternut squash added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Butternut Squash compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Butternut SquashSquash, winter, butternut, cooked, baked, without salt | 40 | 0.9 g | 0.09 g | 10.5 g |
| Raw Butternut SquashSquash, winter, butternut, raw | 45 | 1 g | 0.1 g | 11.7 g |
Related foods
Often compared or used with butternut squash
- Sweet Potato103 cal per 1 medium (2" dia, 5" long, raw)
- Yellow Squash24 cal per 1 cup sliced
- Carrot25 cal per 1 medium
More in Squash and pumpkin
- Butternut Squash Baked with Salt82 cal per 1 cup, cubes
- Acorn Squash Raw56 cal per 1 cup, cubes
- Butternut Squash Frozen Boiled94 cal per 1 cup, mashed
- Butternut Squash Frozen Boiled with Salt94 cal per 1 cup, mashed
- Winter Squash Baked76 cal per 1 cup, cubes
- Winter Squash Baked with Salt76 cal per 1 cup, cubes
- Acorn Squash Boiled Mashed83 cal per 1 cup, mashed
- Acorn Squash Boiled Mashed with Salt83 cal per 1 cup, mashed
Guides that include butternut squash
Tools and guides for labeling butternut squash
If you make and sell a product that contains butternut squash, these free tools cover the next steps.
- Nutrition Facts label generatorAdd butternut squash and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare butternut squash with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169296: "Squash, winter, butternut, cooked, baked, without salt". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with butternut squash
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