Butternut Squash · Cucurbita moschata

Squash, winter, butternut, frozen, unprepared

Nutrition facts per 100 g · edible portion

Gourds

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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, unprepared'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.

57 kcal Calories

1.8 g Protein

14.4 g Carbs

0.1 g Fat

Very good nutrient density 39/100

How many beneficial nutrients Squash, winter, butternut, frozen, unprepared 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, unprepared come from — the split across carbs, fat & protein.

57 kcal / serving

88% from carbs

Carbs 88%

14.4 g per serving
Fat 1%

0.1 g per serving
Protein 11%

1.8 g per serving

What Squash, winter, butternut, frozen, unprepared is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin A (RAE)27% Vitamin E12% Manganese11%

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	14.4 g	5%
Dietary Fiber	1.3 g	5%
Total Sugars	2.8 g	—

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	26.0 mg	—
Omega-6 Fatty Acids	16.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	18.0 mg	—
Stearic Acid	2.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	7.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	16.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	1.8 g	4%
Histidine	33.0 mg	—
Isoleucine	69.0 mg	—
Leucine	100.0 mg	—
Lysine	65.0 mg	—
Methionine	22.0 mg	—
Phenylalanine	69.0 mg	—
Threonine	53.0 mg	—
Tryptophan	25.0 mg	—
Valine	76.0 mg	—
Alanine	74.0 mg	—
Arginine	98.0 mg	—
Aspartic Acid	189.0 mg	—
Cystine	15.0 mg	—
Glutamic Acid	308.0 mg	—
Glycine	65.0 mg	—
Proline	63.0 mg	—
Serine	69.0 mg	—
Tyrosine	59.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	240.0 mcg	27%
Vitamin C	6.2 mg	7%
Vitamin D	0.0 mcg	0%
Vitamin E	1.9 mg	12%
Vitamin K	1.4 mcg	1%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	5%
Niacin (B3)	0.7 mg	5%
Vitamin B6	0.1 mg	6%
Folate (B9)	24.0 mcg	6%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.2 mg	4%

Minerals	Amount	% DV
Calcium	29.0 mg	2%
Iron	0.9 mg	5%
Magnesium	14.0 mg	3%
Phosphorus	22.0 mg	2%
Potassium	212.0 mg	5%
Sodium	2.0 mg	0%
Zinc	0.2 mg	2%
Copper	0.1 mg	6%
Manganese	0.2 mg	11%
Selenium	0.7 mcg	1%

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

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	1.2 g	—

About Squash, winter, butternut, frozen, unprepared

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, unprepared?

There are 57 calories in 100 g of Squash, winter, butternut, frozen, unprepared, or about 64 calories in 0.33 package (12 oz) (113 g).

How much protein is in Squash, winter, butternut, frozen, unprepared?

Squash, winter, butternut, frozen, unprepared contains 1.8 g of protein per 100 g.

How many carbs are in Squash, winter, butternut, frozen, unprepared?

Squash, winter, butternut, frozen, unprepared has 14.4 g of carbohydrates per 100 g.

How much fat is in Squash, winter, butternut, frozen, unprepared?

Squash, winter, butternut, frozen, unprepared provides 0.1 g of total fat per 100 g.

What is Squash, winter, butternut, frozen, unprepared a good source of?

Squash, winter, butternut, frozen, unprepared is an excellent source of Vitamin A (RAE) (27% DV) and a good source of Vitamin E and Manganese (per 100 g). Daily Values are based on a 2,000-calorie diet.