⏱ 70 min totalCaramelized Butternut Squash
Per 1 serving · 181 g · 5 ingredients
of a 2,000 cal day
- Protein1.7g3% of calories
- Carbs27g42% of calories
- Fat16g55% of calories
At a glance
One serving of Caramelized Butternut Squash (181 g) has 240 calories, with 1.7 g of protein, 27 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (55% of calories). It is high in Vitamin A (104% DV) and Vitamin C (35% DV). Keep an eye on sodium and saturated fat, which provide 26% and 49% of the daily value.
High in
20%+ of the daily value
- Vitamin A104%
- Vitamin C35%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin E17%
- Thiamine12%
- Niacin11%
- Vitamin B618%
- Folate (B9)10%
Watch
20%+ of the daily value
- Sodium26%
- Saturated fat49%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ medium (1 lb) Butternut squash
¹⁄₁₆ cup packed Brown sugar- 🥄¼ tsp Salt
³⁄₁₆ tsp Black pepper
1 ⅓ tbsp Butter
Directions
- 1
Preheat the oven to 400°F.
- 2
Cut off the ends of each butternut squash and discard.
- 3
Peel the squash and cut in half lengthwise.
- 4
Using a spoon, remove the seeds.
- 5
Cut the squash into 1 1/4" to 1 1/2" cubes (large and uniform is best), and place them on a baking sheet.
- 6
Add the melted butter, brown sugar, salt and pepper.
- 7
With clean hands, toss all of the ingredients together and spread out in a single layer on the baking sheet.
- 8
Roast for 45 minutes to 55 minutes, until the squash is tender and the glaze begins to caramelize.
- 9
Turn the squash while roasting a few times with a spatula to be sure it browns evenly.
- 10
Adjust seasonings if needed.
- 11
Serve hot.
- 12
Enjoy!
Vitamins & minerals
Amounts for 1 serving (181 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 934 μg | 104% |
| Vitamin C | 32 mg | 35% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 42 μg | 10% |
| Vitamin B12 | 0 μg | 2% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 4 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 87 mg | 9% |
| Iron | 1 mg | 14% |
| Potassium | 554 mg | 12% |
| Magnesium | 53 mg | 13% |
| Phosphorus | 55 mg | 8% |
| Zinc | 0.3 mg | 2% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.3 mg | 15% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 1,261 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 6,419 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 127 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 9 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 240 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Caramelized Butternut Squash?
One serving of Caramelized Butternut Squash (1 serving) has 240 calories, which works out to 132 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Caramelized Butternut Squash high in protein?
Not especially. It has 1.7 g of protein per serving, and protein supplies 3% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Caramelized Butternut Squash keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Caramelized Butternut Squash?
592 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Caramelized Butternut Squash?
12 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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