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Butternut squash (winter, frozen)
Vegetables

Butternut squash (winter, frozen) nutrition facts

Per 1 package (12 oz) · 340 g

Calories
194
10%
of a 2,000 cal day
  • Protein
    6g
    11% of calories
  • Carbs
    49g
    88% of calories
  • Fat
    0.3g
    1% of calories
Portion
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Butternut squash (winter, frozen) (1 package (12 oz), 340 g) has 194 calories, with 6 g of protein, 49 g of carbohydrates and 0.3 g of fat. Most of its energy comes from carbs (88% of calories). It is high in Vitamin A (91% DV), Vitamin C (23% DV) and Vitamin E (42% DV).

Per 100 g
57cal
very low energy density
Protein per 100 cal
3.1g
Net carbs
45g
carbs minus fiber
Fiber
4.4g
9.6 g sugar

High in

20%+ of the daily value

  • Vitamin A91%
  • Vitamin C23%
  • Vitamin E42%
  • Thiamine26%
  • Vitamin B629%
  • Folate (B9)20%

Good source of

10–19% of the daily value

  • Dietary fiber16%
  • Riboflavin (B2)15%
  • Niacin16%
  • Pantothenic acid15%
  • Calcium10%
  • Potassium15%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 package (12 oz) (340 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A816 μg
91%
Vitamin C21 mg
23%
Vitamin D0 μg
0%
Vitamin E6 mg
42%
Vitamin K5 μg
4%
Thiamine0.3 mg
26%
Riboflavin (B2)0.2 mg
15%
Niacin3 mg
16%
Vitamin B60.4 mg
29%
Folate (B9)82 μg
20%
Vitamin B120 μg
0%
Pantothenic acid1 mg
15%

Minerals

NutrientAmount% Daily Value
Calcium99 mg
10%
Iron3 mg
37%
Potassium721 mg
15%
Magnesium48 mg
11%
Phosphorus75 mg
11%
Zinc1 mg
5%
Copper0.2 mg
19%
Manganese1 mg
37%
Selenium2 μg
4%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha carotene1,278 μg—
Arginine0.3 g—
Aspartic acid1 g—
Beta carotene6,474 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Isoleucine0.2 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.2 g—
Methionine0.1 g—
Monounsaturated fats0 g—
Phenylalanine0.2 g—
Polyunsaturated fats0.1 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—

How it compares

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

Similar foods

Burning 194 calories

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

  • 37min
    Walking (3.5 mph)
  • 23min
    Cycling (moderate)
  • 16min
    Running (6 mph)
  • 27min
    Swimming laps

Common questions

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

One serving of Butternut squash (winter, frozen) (1 package (12 oz)) has 194 calories, which works out to 57 calories per 100 g. That is about 9.7% of a 2,000-calorie day.

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

Not especially. It has 6 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

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

It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 88% 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, frozen)?

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

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

9.6 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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