Butternut Squash · Cucurbita moschata

Squash, winter, butternut, frozen, cooked, boiled, without salt

Nutrition facts per 100 g · edible portion

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6 forms & preparations

Squash, winter, butternut, cooked, baked, with salt Squash, winter, butternut, cooked, baked, without salt Squash, winter, butternut, frozen, cooked, boiled, with salt Squash, winter, butternut, frozen, cooked, boiled, without salt Squash, winter, butternut, frozen, unprepared Squash, winter, butternut, raw

Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Squash, winter, butternut, frozen, cooked, boiled, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

39 kcal Calories

1.2 g Protein

10.1 g Carbs

0.1 g Fat

Good nutrient density 35/100

How many beneficial nutrients Squash, winter, butternut, frozen, cooked, boiled, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Squash, winter, butternut, frozen, cooked, boiled, without salt come from — the split across carbs, fat & protein.

39 kcal / serving

88% from carbs

Carbs 88%

10.1 g per serving
Fat 1%

0.1 g per serving
Protein 11%

1.2 g per serving

What Squash, winter, butternut, frozen, cooked, boiled, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value.

Vitamin A (RAE)19%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	10.1 g	4%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.1 g	0%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.0 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	18.0 mg	—
Omega-6 Fatty Acids	11.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	12.0 mg	—
Stearic Acid	1.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	5.0 mg	—
Linoleic Acid	11.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	1.2 g	2%
Histidine	23.0 mg	—
Isoleucine	48.0 mg	—
Leucine	70.0 mg	—
Lysine	45.0 mg	—
Methionine	15.0 mg	—
Phenylalanine	48.0 mg	—
Threonine	37.0 mg	—
Tryptophan	17.0 mg	—
Valine	53.0 mg	—
Alanine	51.0 mg	—
Arginine	68.0 mg	—
Aspartic Acid	132.0 mg	—
Cystine	11.0 mg	—
Glutamic Acid	214.0 mg	—
Glycine	45.0 mg	—
Proline	44.0 mg	—
Serine	48.0 mg	—
Tyrosine	41.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	167.0 mcg	19%
Vitamin C	3.5 mg	4%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.1 mg	4%
Riboflavin (B2)	0.0 mg	3%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.1 mg	4%
Folate (B9)	16.0 mcg	4%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.2 mg	3%

Minerals	Amount	% DV
Calcium	19.0 mg	1%
Iron	0.6 mg	3%
Magnesium	9.0 mg	2%
Phosphorus	14.0 mg	1%
Potassium	133.0 mg	3%
Sodium	2.0 mg	0%
Zinc	0.1 mg	1%
Copper	0.0 mg	4%
Manganese	0.2 mg	8%
Selenium	0.5 mcg	1%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.9 g	—

About Squash, winter, butternut, frozen, cooked, boiled, without salt

Butternut squash (Cucurbita moschata) is a popular winter squash with a long tan neck, a rounded bulb base, and smooth, easy-to-peel skin. Its deep orange flesh is dense, sweet, and almost buttery, with a flavor reminiscent of sweet potato. As a winter squash it stores for months in a cool, dry place. Butternut squash is low in calories yet rich in beta-carotene, which the body converts to vitamin A, along with fiber, vitamin C, and potassium.

It is wonderfully versatile, roasted until caramelized, pureed into silky soups, mashed, cubed into stews and curries, or roasted into a filling for ravioli and risotto. The seeds can be toasted like pumpkin seeds. Choose squash that feels heavy for its size with a hard, matte rind and an intact stem, and store whole butternut squash somewhere cool and dry, refrigerating it only once cut.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Squash, winter, butternut, frozen, cooked, boiled, without salt?

There are 39 calories in 100 g of Squash, winter, butternut, frozen, cooked, boiled, without salt, or about 94 calories in 1 cup, mashed (240 g).

How much protein is in Squash, winter, butternut, frozen, cooked, boiled, without salt?

Squash, winter, butternut, frozen, cooked, boiled, without salt contains 1.2 g of protein per 100 g.

How many carbs are in Squash, winter, butternut, frozen, cooked, boiled, without salt?

Squash, winter, butternut, frozen, cooked, boiled, without salt has 10.1 g of carbohydrates per 100 g.

How much fat is in Squash, winter, butternut, frozen, cooked, boiled, without salt?

Squash, winter, butternut, frozen, cooked, boiled, without salt provides 0.1 g of total fat per 100 g.

What is Squash, winter, butternut, frozen, cooked, boiled, without salt a good source of?

Squash, winter, butternut, frozen, cooked, boiled, without salt is a good source of Vitamin A (RAE) (per 100 g). Daily Values are based on a 2,000-calorie diet.