⏱ 55 min totalButternut Squash Fries
Per 1 serving · 227 g · 2 ingredients
of a 2,000 cal day
- Protein2.3g8% of calories
- Carbs27g91% of calories
- Fat0.2g2% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Butternut Squash Fries (227 g) has 102 calories, with 2.3 g of protein, 27 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (91% of calories). It is high in Vitamin A (134% DV), Vitamin C (53% DV) and Vitamin E (22% DV).
High in
20%+ of the daily value
- Vitamin A134%
- Vitamin C53%
- Vitamin E22%
- Vitamin B626%
- Iron20%
- Manganese20%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Thiamine19%
- Niacin17%
- Folate (B9)15%
- Pantothenic acid18%
- Calcium11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ medium (1 lb) Butternut squash- 🥄1 dash Salt
Directions
- 1
Pre-heat oven to 425 degrees.
- 2
Peel and de-seed your butternut squash. Slice squash in half.
- 3
Cut it up into french fry shapes.
- 4
Place on a cookie sheet sprayed with non-stick spray. Cover lightly with kosher salt.
- 5
Place tray in your pre-heated oven and bake for 40 minutes or so, flipping halfway through baking process.
- 6
Fries are done when they are starting to brown on the edges and get crispy.
- 7
Serve with ketchup or syrup if desired.
Vitamins & minerals
Amounts for 1 serving (227 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,206 μg | 134% |
| Vitamin C | 48 mg | 53% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 61 μg | 15% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 0 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 109 mg | 11% |
| Iron | 2 mg | 20% |
| Potassium | 798 mg | 17% |
| Magnesium | 77 mg | 18% |
| Phosphorus | 75 mg | 11% |
| Zinc | 0.3 mg | 3% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.5 mg | 20% |
| Selenium | 1 μg | 2% |
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 | 0.2 g | — |
| Beta carotene | 9,582 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 | 0.4 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 | 0.5 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 102 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 19minWalking (3.5 mph)
- 12minCycling (moderate)
- 8minRunning (6 mph)
- 14minSwimming laps
Common questions
How many calories are in Butternut Squash Fries?
One serving of Butternut Squash Fries (1 serving) has 102 calories, which works out to 45 calories per 100 g. That is about 5.1% of a 2,000-calorie day.
Are Butternut Squash Fries high in protein?
Not especially. It has 2.3 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Butternut Squash Fries keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 91% 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 Fries?
164 mg per serving.
How much sugar is in Butternut Squash Fries?
5 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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