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Butternut squash (winter, frozen, cooked, boiled, unsalted)
Vegetables

Butternut squash (winter, frozen, cooked, boiled, unsalted) nutrition facts

Per 1 cup, mashed · 240 g

Calories
94
5%
of a 2,000 cal day
  • Protein
    3g
    11% of calories
  • Carbs
    24g
    87% of calories
  • Fat
    0.2g
    2% of calories
Portion
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Butternut squash (winter, frozen, cooked, boiled, unsalted) (1 cup, mashed, 240 g) has 94 calories, with 3 g of protein, 24 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (87% of calories). It is high in Vitamin A (45% DV).

Per 100 g
39cal
very low energy density
Protein per 100 cal
3.2g
Net carbs
24g
carbs minus fiber
Fiber
0g

High in

20%+ of the daily value

  • Vitamin A45%

Good source of

10–19% of the daily value

  • Thiamine10%
  • Vitamin B613%
  • Folate (B9)10%
  • Iron17%
  • Copper10%
  • Manganese18%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup, mashed (240 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A401 μg
45%
Vitamin C8 mg
9%
Vitamin D0 μg
0%
Thiamine0.1 mg
10%
Riboflavin (B2)0.1 mg
7%
Niacin1 mg
7%
Vitamin B60.2 mg
13%
Folate (B9)38 μg
10%
Vitamin B120 μg
0%
Pantothenic acid0.4 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium46 mg
5%
Iron1 mg
17%
Potassium319 mg
7%
Magnesium22 mg
5%
Phosphorus34 mg
5%
Zinc0.3 mg
3%
Copper0.1 mg
10%
Manganese0.4 mg
18%
Selenium1 μg
2%
Full breakdown · 23 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Arginine0.2 g—
Aspartic acid0.3 g—
Cystine0 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0.1 g—
Isoleucine0.1 g—
Leucine0.2 g—
Lysine0.1 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.1 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.1 g—

How it compares

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

Similar foods

Burning 94 calories

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

  • 18min
    Walking (3.5 mph)
  • 11min
    Cycling (moderate)
  • 8min
    Running (6 mph)
  • 13min
    Swimming laps

Common questions

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

One serving of Butternut squash (winter, frozen, cooked, boiled, unsalted) (1 cup, mashed) has 94 calories, which works out to 39 calories per 100 g. That is about 4.7% of a 2,000-calorie day.

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

Not especially. It has 3 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, cooked, boiled, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 87% 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, cooked, boiled, unsalted)?

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

Recipes with butternut squash

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