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Butternut squash (winter, raw)
Vegetables

Butternut squash (winter, raw) nutrition facts

Per 1 medium (1 lb) · 454 g

Calories
204
10%
of a 2,000 cal day
  • Protein
    4.5g
    8% of calories
  • Carbs
    53g
    90% of calories
  • Fat
    0.5g
    2% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Butternut squash (winter, raw) (1 medium (1 lb), 454 g) has 204 calories, with 4.5 g of protein, 53 g of carbohydrates and 0.5 g of fat. Most of its energy comes from carbs (90% of calories). It is high in dietary fiber (32% DV), Vitamin A (268% DV) and Vitamin C (106% DV).

Per 100 g
45cal
very low energy density
Protein per 100 cal
2.2g
Net carbs
44g
carbs minus fiber
Fiber
9.1g
10 g sugar

High in

20%+ of the daily value

  • Dietary fiber32%
  • Vitamin A268%
  • Vitamin C106%
  • Vitamin E44%
  • Thiamine38%
  • Niacin34%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 medium (1 lb) (454 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A2,413 μg
268%
Vitamin C95 mg
106%
Vitamin D0 μg
0%
Vitamin E7 mg
44%
Vitamin K5 μg
4%
Thiamine0.5 mg
38%
Riboflavin (B2)0.1 mg
7%
Niacin5 mg
34%
Vitamin B61 mg
54%
Folate (B9)122 μg
31%
Vitamin B120 μg
0%
Pantothenic acid2 mg
36%

Minerals

NutrientAmount% Daily Value
Calcium218 mg
22%
Iron3 mg
40%
Potassium1,596 mg
34%
Magnesium154 mg
37%
Phosphorus150 mg
21%
Zinc1 mg
6%
Copper0.3 mg
36%
Manganese1 mg
40%
Selenium2 μg
4%
Full breakdown · 37 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha carotene3,782 μg—
Arginine0.3 g—
Aspartic acid0.5 g—
Beta carotene19,165 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fructose4 g—
Galactose0 g—
Glucose4 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats0 g—
Phenylalanine0.2 g—
Polyunsaturated fats0.2 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.2 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 204 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 39min
    Walking (3.5 mph)
  • 25min
    Cycling (moderate)
  • 17min
    Running (6 mph)
  • 29min
    Swimming laps

Common questions

How many calories are in Butternut squash (winter, raw)?

One serving of Butternut squash (winter, raw) (1 medium (1 lb)) has 204 calories, which works out to 45 calories per 100 g. That is about 10% of a 2,000-calorie day.

Is Butternut squash (winter, raw) high in protein?

Not especially. It has 4.5 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Butternut squash (winter, raw) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 90% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Butternut squash (winter, raw)?

18 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Butternut squash (winter, raw)?

10 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with butternut squash

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