⏱ 65 min totalBaked Winter Squash
Per 1 serving · 250 g · 5 ingredients
of a 2,000 cal day
- Protein2.3g3% of calories
- Carbs39g57% of calories
- Fat12g40% of calories
- ✓ Low sodium
At a glance
One serving of Baked Winter Squash (250 g) has 245 calories, with 2.3 g of protein, 39 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (57% of calories). It is high in dietary fiber (29% DV), Vitamin C (27% DV) and thiamine (25% DV). Keep an eye on saturated fat, which provides 37% of the daily value.
High in
20%+ of the daily value
- Dietary fiber29%
- Vitamin C27%
- Thiamine25%
- Vitamin B625%
- Iron31%
- Manganese128%
Good source of
10–19% of the daily value
- Vitamin A15%
- Niacin10%
- Folate (B9)10%
- Pantothenic acid18%
- Calcium17%
- Potassium17%
Watch
20%+ of the daily value
- Saturated fat37%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Preheat oven to 375 degrees F
- 2
Cut squash in half and clean out seeds.
- 3
Put halves in casserole dish cut side up (might need to cut the bottom a bit so that they sit flat). Fill dish about 1/4 of the way up with water.
- 4
Place 1 tbsp butter in the middle of each half of the squash. Sprinkle with cloves and cinnamon to taste. Drizzle honey along top edge.
- 5
Cover dish with tin foil and bake 45 to 60 minutes depending on size of squash.
- 6
Scoop squash out of the green skin and serve in a bowl or serve as is. (Do not eat the skin)
Vitamins & minerals
Amounts for 1 serving (250 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 137 μg | 15% |
| Vitamin C | 24 mg | 27% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 38 μg | 10% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 5 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 167 mg | 17% |
| Iron | 2 mg | 31% |
| Potassium | 812 mg | 17% |
| Magnesium | 80 mg | 19% |
| Phosphorus | 89 mg | 13% |
| Zinc | 1 mg | 5% |
| Copper | 0.2 mg | 19% |
| Manganese | 3 mg | 128% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 506 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.3 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 1 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 95 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 245 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Baked Winter Squash?
One serving of Baked Winter Squash (1 serving) has 245 calories, which works out to 98 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Baked Winter Squash high in protein?
Not especially. It has 2.3 g of protein per serving, and protein supplies 3% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Baked Winter Squash keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Baked Winter Squash?
15 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Baked Winter Squash?
8.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
91 calBanana Chocolate Chip Muffins1 serving
273 calQuick White Bean Salad1 serving
400 calTilapia Piccata with Snow Peas1 serving
234 calOrange and Pomegranate Salad1 serving
501 calChicken & Mashed Potatoes1 serving
170 calAsparagus with Sliced Almonds and Parmesan Cheese1 serving
168 calBasic Tossed Salad1 serving
344 calSweet & Spicy Black Beans on Rice1 serving