⏱ 130 min totalButternut Squash and Ginger Relish
Per 1 serving · 289 g · 7 ingredients
of a 2,000 cal day
- Protein2.6g6% of calories
- Carbs41g93% of calories
- Fat0.3g2% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Butternut Squash and Ginger Relish (289 g) has 163 calories, with 2.6 g of protein, 41 g of carbohydrates and 0.3 g of fat. Most of its energy comes from carbs (93% of calories). It is high in Vitamin A (135% DV), Vitamin C (57% DV) and Vitamin E (23% DV).
High in
20%+ of the daily value
- Vitamin A135%
- Vitamin C57%
- Vitamin E23%
- Vitamin K34%
- Vitamin B627%
- Iron23%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Thiamine19%
- Niacin18%
- Folate (B9)18%
- Pantothenic acid18%
- Calcium12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄⅛ tsp Salt
¼ tsp Ginger root
½ medium (1 lb) Butternut squash
¹⁄₁₆ cup Granulated sugar
¹⁄₁₆ tsp Cayenne pepper
⅛ cup Rice wine vinegar
³⁄₁₆ cup, chopped Scallions
Directions
- 1
Peel the butternut squash, discard the seeds, and coarsely shred the flesh.
- 2
In a large bowl, stir together the rice wine vinegar, sugar, and salt until dissolved. Add the shredded squash, ginger, cayenne pepper, and chopped scallions. Toss well to combine.
- 3
Cover the bowl and chill the relish for at least 2 hours, tossing occasionally, to allow the flavors to develop. The relish can be stored in the refrigerator for up to 2 days.
Vitamins & minerals
Amounts for 1 serving (289 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,218 μg | 135% |
| Vitamin C | 51 mg | 57% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 41 μg | 34% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 0.3 mg | 27% |
| Folate (B9) | 73 μg | 18% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 1 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 125 mg | 12% |
| Iron | 2 mg | 23% |
| Potassium | 855 mg | 18% |
| Magnesium | 82 mg | 19% |
| Phosphorus | 83 mg | 12% |
| Zinc | 0.4 mg | 4% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 23% |
| Selenium | 1 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,891 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 9,719 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 0.5 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 13 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 163 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 31minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Butternut Squash and Ginger Relish?
One serving of Butternut Squash and Ginger Relish (1 serving) has 163 calories, which works out to 56 calories per 100 g. That is about 8.1% of a 2,000-calorie day.
Is Butternut Squash and Ginger Relish high in protein?
Not especially. It has 2.6 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Butternut Squash and Ginger Relish keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 93% 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 and Ginger Relish?
304 mg per serving.
How much sugar is in Butternut Squash and Ginger Relish?
18 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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