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Butternut Squash and Sage Pasta⏱ 35 min total
Recipes

Butternut Squash and Sage Pasta

Per 1 serving · 196 g · 7 ingredients

Calories
509
26%
of a 2,000 cal day
  • Protein
    19g
    14% of calories
  • Carbs
    94g
    70% of calories
  • Fat
    9.8g
    16% of calories
Portion

At a glance

One serving of Butternut Squash and Sage Pasta (196 g) has 509 calories, with 19 g of protein, 94 g of carbohydrates and 9.8 g of fat. Most of its energy comes from carbs (70% of calories). It is high in protein (38% DV), dietary fiber (57% DV) and Vitamin A (43% DV).

Per 100 g
259cal
medium energy density
Protein per 100 cal
3.8g
Net carbs
78g
carbs minus fiber
Fiber
16g
1.6 g sugar

High in

20%+ of the daily value

  • Protein38%
  • Dietary fiber57%
  • Vitamin A43%
  • Thiamine52%
  • Niacin42%
  • Vitamin B627%

Good source of

10–19% of the daily value

  • Vitamin C16%
  • Vitamin E13%
  • Riboflavin (B2)15%
  • Calcium15%
  • Potassium11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 25 min
  1. 1

    Bring a large pot of well-salted water to a boil. Cook the pasta until al dente according to package directions, then reserve about 1/2 cup of the cooking water and drain.

  2. 2

    While the pasta cooks, warm the olive oil in a large skillet over medium heat. Add the butternut squash and a pinch of salt; cook, stirring occasionally, until tender and lightly browned, 8–10 minutes. If the pan dries out, add a splash of water and cover briefly to steam.

  3. 3

    Stir in the ground sage and cinnamon and cook until fragrant, 30–60 seconds.

  4. 4

    Add the drained pasta to the skillet and toss to coat, loosening with a splash or two of the reserved pasta water until the sauce clings and looks glossy.

  5. 5

    Remove from the heat and fold in the Parmesan until melted and creamy. Adjust seasoning to taste and serve warm.

Vitamins & minerals

Amounts for 1 serving (196 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A385 μg
43%
Vitamin C15 mg
16%
Vitamin D0 μg
0%
Vitamin E2 mg
13%
Vitamin K11 μg
9%
Thiamine1 mg
52%
Riboflavin (B2)0.2 mg
15%
Niacin7 mg
42%
Vitamin B60.4 mg
27%
Folate (B9)85 μg
21%
Vitamin B120.1 μg
3%
Pantothenic acid1 mg
28%
Choline1 mg
0%

Minerals

NutrientAmount% Daily Value
Calcium154 mg
15%
Iron5 mg
61%
Potassium502 mg
11%
Magnesium190 mg
45%
Phosphorus353 mg
50%
Zinc3 mg
27%
Copper1 mg
63%
Manganese4 mg
162%
Selenium84 μg
153%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene584 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene2,975 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid6 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0.1 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol11 μg—
Serine1 g—
Starch0 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 509 calories

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

  • 97min
    Walking (3.5 mph)
  • 61min
    Cycling (moderate)
  • 42min
    Running (6 mph)
  • 72min
    Swimming laps

Common questions

How many calories are in Butternut Squash and Sage Pasta?

One serving of Butternut Squash and Sage Pasta (1 serving) has 509 calories, which works out to 259 calories per 100 g. That is about 26% of a 2,000-calorie day.

Is Butternut Squash and Sage Pasta high in protein?

It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Butternut Squash and Sage Pasta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 78 g of net carbs and 70% 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 Sage Pasta?

174 mg per serving.

How much sugar is in Butternut Squash and Sage Pasta?

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

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