Butternut Squash · Cucurbita moschata

Squash, winter, butternut, raw

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 Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Squash, winter, butternut, raw'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.

48 kcal Calories

1.1 g Protein

10.5 g Carbs

0.2 g Fat

Very good nutrient density 51/100

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

48 kcal / serving

87% from carbs

Carbs 87%

10.5 g per serving
Fat 3%

0.2 g per serving
Protein 10%

1.1 g per serving

What Squash, winter, butternut, raw 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)59% Vitamin C23% Folate (B9)14% Vitamin E10%

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	10.5 g	4%
Dietary Fiber	2.0 g	7%
Total Sugars	2.2 g	—
Sucrose	0.2 g	—
Glucose	1.0 g	—
Fructose	1.0 g	—
Lactose	0.0 g	—
Maltose	0.0 g	—
Galactose	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.2 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	1.1 g	2%
Histidine	19.0 mg	—
Isoleucine	39.0 mg	—
Leucine	57.0 mg	—
Lysine	37.0 mg	—
Methionine	12.0 mg	—
Phenylalanine	39.0 mg	—
Threonine	30.0 mg	—
Tryptophan	14.0 mg	—
Valine	43.0 mg	—
Alanine	42.0 mg	—
Arginine	56.0 mg	—
Aspartic Acid	107.0 mg	—
Cystine	9.0 mg	—
Glutamic Acid	175.0 mg	—
Glycine	37.0 mg	—
Proline	36.0 mg	—
Serine	39.0 mg	—
Tyrosine	34.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	532.0 mcg	59%
Vitamin C	21.0 mg	23%
Vitamin D	0.0 mcg	0%
Vitamin E	1.4 mg	10%
Vitamin K	1.1 mcg	1%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.0 mg	2%
Niacin (B3)	1.2 mg	8%
Vitamin B6	0.2 mg	9%
Folate (B9)	55.0 mcg	14%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.4 mg	8%

Minerals	Amount	% DV
Calcium	48.0 mg	4%
Iron	0.7 mg	4%
Magnesium	34.0 mg	8%
Phosphorus	33.0 mg	3%
Potassium	352.0 mg	7%
Sodium	4.0 mg	0%
Zinc	0.2 mg	2%
Copper	0.1 mg	8%
Manganese	0.2 mg	9%
Selenium	0.5 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	0.9 g	—

About Squash, winter, butternut, raw

Butternut squash is the tan, bell-shaped winter squash with dense, sweet orange flesh that turns silky and caramelized when roasted. A favorite for soups, traybakes and risottos, it brings a natural sweetness and richness few vegetables match.

Like other orange-fleshed squashes it's exceptionally high in beta-carotene (vitamin A), with vitamin C, potassium, fiber and some B vitamins. It's a bit more starchy and energy-dense than watery vegetables, which is part of what makes it so satisfying and filling.

Sweet, versatile and comforting, butternut squash is one of the easiest winter vegetables to love — roasted with a little oil and spice, it practically cooks itself into something special.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Squash, winter, butternut, raw?

There are 48 calories in 100 g of Squash, winter, butternut, raw, or about 67 calories in 1 cup, cubes (140 g).

How much protein is in Squash, winter, butternut, raw?

Squash, winter, butternut, raw contains 1.1 g of protein per 100 g.

How many carbs are in Squash, winter, butternut, raw?

Squash, winter, butternut, raw has 10.5 g of carbohydrates per 100 g.

How much fat is in Squash, winter, butternut, raw?

Squash, winter, butternut, raw provides 0.2 g of total fat per 100 g.

What is Squash, winter, butternut, raw a good source of?

Squash, winter, butternut, raw is an excellent source of Vitamin A (RAE) (59% DV) and Vitamin C (23% DV) and a good source of Folate (B9) and Vitamin E (per 100 g). Daily Values are based on a 2,000-calorie diet.