⏱ 30 min total

Butternut Squash Fettucini Alfredo

Name: Butternut Squash Fettucini Alfredo
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 2 oz Whole wheat pasta; ½ tbsp Butter; ⅛ small Onion; ⅛ tbsp Rosemary; ⅛ cup Vegetable broth; ⅜ cup, cubes Butternut squash; ⅛ cup 2% milk; ⅛ dash Salt; ⅛ dash Black pepper; ½ tbsp Parmesan cheese

Per 1 serving · 188 g · 10 ingredients

Calories

303

15%
of a 2,000 cal day

Protein
11g
14% of calories
Carbs
51g
64% of calories
Fat
7.9g
22% of calories

Portion

At a glance

One serving of Butternut Squash Fettucini Alfredo (188 g) has 303 calories, with 11 g of protein, 51 g of carbohydrates and 7.9 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (22% DV), dietary fiber (29% DV) and Vitamin A (39% DV). Keep an eye on saturated fat, which provides 23% of the daily value.

Per 100 g

161cal

medium energy density

Protein per 100 cal

3.7g

Net carbs

43g

carbs minus fiber

Fiber

8.2g

3.1 g sugar

High in

20%+ of the daily value

Protein22%
Dietary fiber29%
Vitamin A39%
Thiamine30%
Niacin22%
Iron31%

Good source of

10–19% of the daily value

Vitamin C13%
Riboflavin (B2)12%
Vitamin B619%
Folate (B9)13%
Pantothenic acid18%
Calcium12%

Watch

20%+ of the daily value

Saturated fat23%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Cook the fettuccine according to package instructions in salted water.
2
In a large skillet or pot, melt the butter over medium heat. Increase the heat to high and stir until the butter begins to brown, about 2 minutes.
3
Reduce the heat to medium and add the diced onions and chopped rosemary. Sauté until the onions are softened, about 3 minutes.
4
Add the vegetable broth and butternut squash. Bring to a boil, cover, and simmer on low until the squash is fork-tender, about 10 minutes.
5
Mash the squash directly in the pot using a potato masher, then stir in the milk.
6
Use an immersion blender to blend the squash mixture until smooth. Season with salt and pepper to taste.
7
Add the cooked pasta to the sauce and stir to coat evenly.
8
Serve immediately, garnished with parmesan cheese and fresh cracked pepper.

Vitamins & minerals

Amounts for 1 serving (188 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	351 μg	39%
Vitamin C	12 mg	13%
Vitamin D	0.5 μg	3%
Vitamin E	1 mg	6%
Vitamin K	1 μg	1%
Thiamine	0.4 mg	30%
Riboflavin (B2)	0.2 mg	12%
Niacin	4 mg	22%
Vitamin B6	0.2 mg	19%
Folate (B9)	50 μg	13%
Vitamin B12	0.2 μg	9%
Pantothenic acid	1 mg	18%
Choline	7 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	120 mg	12%
Iron	2 mg	31%
Potassium	375 mg	8%
Magnesium	105 mg	25%
Phosphorus	214 mg	31%
Zinc	2 mg	15%
Copper	0.3 mg	33%
Manganese	2 mg	81%
Selenium	43 μg	78%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	438 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	2,233 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.5 g	—
Lactose	2 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	2 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	70 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0.2 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.5 μg	—

Burning 303 calories

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

58min
Walking (3.5 mph)
36min
Cycling (moderate)
25min
Running (6 mph)
43min
Swimming laps

Common questions

How many calories are in Butternut Squash Fettucini Alfredo?

One serving of Butternut Squash Fettucini Alfredo (1 serving) has 303 calories, which works out to 161 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Butternut Squash Fettucini Alfredo high in protein?

It provides a solid 11 g of protein per serving (22% 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 Fettucini Alfredo keto-friendly?

It is hard to fit into a strict keto diet. One serving has 43 g of net carbs and 64% 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 Fettucini Alfredo?

204 mg per serving.

How much sugar is in Butternut Squash Fettucini Alfredo?

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

Nutrition Facts

Serving size1 serving (188 g)

Calories303

% Daily Value*

Total fat 7.9g	10%
Saturated fat 4.6g	23%
Trans fat 0.2g
Cholesterol 20mg	7%
Sodium 204mg	9%
Total carbohydrate 51g	19%
Dietary fiber 8.2g	29%
Total sugars 3.1g
Protein 11g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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