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⏱ 65 min total

Butternut Squash with Pumpkin-Seed Pesto

Name: Butternut Squash with Pumpkin-Seed Pesto
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 1 serving
Ingredients: ¹⁄₁₆ cup Pepitas; 1 cup, cubes Butternut squash; ¼ tsp Lemon juice; ⅔ tbsp Olive oil; 1 ⅓ tbsp Cilantro; ³⁄₁₆ dash Salt; ³⁄₁₆ dash Black pepper

Per 1 serving · 162 g · 7 ingredients

Calories

203

10%
of a 2,000 cal day

Protein
4.7g
9% of calories
Carbs
18g
32% of calories
Fat
14g
59% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Butternut Squash with Pumpkin-Seed Pesto (162 g) has 203 calories, with 4.7 g of protein, 18 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (59% of calories). It is high in Vitamin A (83% DV), Vitamin C (34% DV) and Vitamin E (24% DV).

Per 100 g

125cal

low energy density

Protein per 100 cal

2.3g

Net carbs

14g

carbs minus fiber

Fiber

3.5g

3.3 g sugar

High in

20%+ of the daily value

Vitamin A83%
Vitamin C34%
Vitamin E24%
Iron25%
Magnesium27%
Phosphorus26%

Good source of

10–19% of the daily value

Dietary fiber12%
Vitamin K10%
Thiamine15%
Niacin14%
Vitamin B617%
Folate (B9)11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 20 minCook 45 min

1
Preheat the oven to 500°F with the rack in the middle position.
2
Toss the butternut squash with salt and half of the olive oil. Arrange in a single layer on a 17x12x1-inch baking pan and roast, turning occasionally, until golden brown on the edges, about 20 to 25 minutes.
3
Meanwhile, toast the pumpkin seeds in half of the remaining olive oil in a large heavy skillet over medium-high heat, stirring frequently, until the seeds are puffed and beginning to brown, about 2 to 4 minutes. Transfer to a large plate to cool.
4
Pulse the cooled seeds in a food processor with cilantro, lemon juice, salt and pepper, and the remaining tablespoon of olive oil to a coarse paste.
5
Toss the roasted squash with the pesto and season with salt and pepper to taste. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (162 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	749 μg	83%
Vitamin C	30 mg	34%
Vitamin D	0 μg	0%
Vitamin E	4 mg	24%
Vitamin K	12 μg	10%
Thiamine	0.2 mg	15%
Riboflavin (B2)	0 mg	4%
Niacin	2 mg	14%
Vitamin B6	0.2 mg	17%
Folate (B9)	45 μg	11%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	13%
Choline	7 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	73 mg	7%
Iron	2 mg	25%
Potassium	588 mg	13%
Magnesium	112 mg	27%
Phosphorus	180 mg	26%
Zinc	1 mg	10%
Copper	0.2 mg	27%
Manganese	1 mg	33%
Selenium	2 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,168 μg	—
Arginine	1 g	—
Aspartic acid	0.5 g	—
Beta carotene	5,970 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	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	3 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	0.2 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	2 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 203 calories

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

39min
Walking (3.5 mph)
24min
Cycling (moderate)
17min
Running (6 mph)
29min
Swimming laps

Common questions

How many calories are in Butternut Squash with Pumpkin-Seed Pesto?

One serving of Butternut Squash with Pumpkin-Seed Pesto (1 serving) has 203 calories, which works out to 125 calories per 100 g. That is about 10% of a 2,000-calorie day.

Is Butternut Squash with Pumpkin-Seed Pesto high in protein?

Not especially. It has 4.7 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Butternut Squash with Pumpkin-Seed Pesto keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 32% 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 with Pumpkin-Seed Pesto?

33 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Butternut Squash with Pumpkin-Seed Pesto?

3.3 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 (162 g)

Calories203

% Daily Value*

Total fat 14g	18%
Saturated fat 2.2g	11%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 33mg	1%
Total carbohydrate 18g	6%
Dietary fiber 3.5g	12%
Total sugars 3.3g
Protein 4.7g

* 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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