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Butternut Squash Hash⏱ 30 min total
Recipes

Butternut Squash Hash

Per 1 serving · 266 g · 6 ingredients

Calories
246
12%
of a 2,000 cal day
  • Protein
    10g
    16% of calories
  • Carbs
    24g
    37% of calories
  • Fat
    13g
    47% of calories
Portion

At a glance

One serving of Butternut Squash Hash (266 g) has 246 calories, with 10 g of protein, 24 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (21% DV), Vitamin A (92% DV) and Vitamin C (90% DV). Keep an eye on saturated fat, which provides 22% of the daily value.

Per 100 g
93cal
low energy density
Protein per 100 cal
4.2g
Net carbs
19g
carbs minus fiber
Fiber
4.6g
6.7 g sugar

High in

20%+ of the daily value

  • Protein21%
  • Vitamin A92%
  • Vitamin C90%
  • Vitamin E24%
  • Thiamine31%
  • Vitamin B635%

Good source of

10–19% of the daily value

  • Dietary fiber17%
  • Riboflavin (B2)12%
  • Niacin18%
  • Folate (B9)17%
  • Vitamin B1213%
  • Pantothenic acid18%

Watch

20%+ of the daily value

  • Saturated fat22%

Ingredients

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

Directions

Prep 10 minCook 20 min
  1. 1

    Dice butternut squash, onions, and peppers. Heat oil in a pan over medium-high heat. Sauté squah, onions, and peppers in oil for 15-20 minutes or until squash is fork tender. Stir in gouda cheese and chopped ham. Enjoy!

Vitamins & minerals

Amounts for 1 serving (266 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A827 μg
92%
Vitamin C81 mg
90%
Vitamin D0.3 μg
2%
Vitamin E4 mg
24%
Vitamin K8 μg
7%
Thiamine0.4 mg
31%
Riboflavin (B2)0.2 mg
12%
Niacin3 mg
18%
Vitamin B60.5 mg
35%
Folate (B9)68 μg
17%
Vitamin B120.3 μg
13%
Pantothenic acid1 mg
18%
Choline30 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium185 mg
19%
Iron2 mg
20%
Potassium727 mg
15%
Magnesium66 mg
16%
Phosphorus188 mg
27%
Zinc1 mg
12%
Copper0.2 mg
18%
Manganese1 mg
24%
Selenium9 μg
16%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1,175 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene6,523 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.5 μg—
Fructose3 g—
Galactose0 g—
Glucose3 g—
Glutamic acid2 g—
Glycine0.3 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.4 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats7 g—
Phenylalanine0.4 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol23 μg—
Serine0.4 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.3 μg—

Burning 246 calories

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

  • 47min
    Walking (3.5 mph)
  • 30min
    Cycling (moderate)
  • 21min
    Running (6 mph)
  • 35min
    Swimming laps

Common questions

How many calories are in Butternut Squash Hash?

One serving of Butternut Squash Hash (1 serving) has 246 calories, which works out to 93 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Butternut Squash Hash high in protein?

It provides a solid 10 g of protein per serving (21% of the 50 g daily value), but protein supplies only 16% 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 Hash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 37% 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 Hash?

445 mg per serving.

How much sugar is in Butternut Squash Hash?

6.7 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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