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Spiced Black Bean and Butternut Squash Mash⏱ 30 min total
Recipes

Spiced Black Bean and Butternut Squash Mash

Per 1 serving · 273 g · 5 ingredients

Calories
187
9%
of a 2,000 cal day
  • Protein
    9.3g
    19% of calories
  • Carbs
    39g
    78% of calories
  • Fat
    0.7g
    3% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Spiced Black Bean and Butternut Squash Mash (273 g) has 187 calories, with 9.3 g of protein, 39 g of carbohydrates and 0.7 g of fat. Most of its energy comes from carbs (78% of calories). It is high in dietary fiber (45% DV), Vitamin A (83% DV) and Vitamin C (37% DV). Keep an eye on sodium, which provides 21% of the daily value.

Per 100 g
69cal
low energy density
Protein per 100 cal
5g
Net carbs
27g
carbs minus fiber
Fiber
13g
3.4 g sugar

High in

20%+ of the daily value

  • Dietary fiber45%
  • Vitamin A83%
  • Vitamin C37%
  • Thiamine27%
  • Vitamin B623%
  • Folate (B9)29%

Good source of

10–19% of the daily value

  • Vitamin E19%
  • Riboflavin (B2)15%
  • Niacin16%
  • Pantothenic acid16%
  • Calcium13%
  • Potassium19%

Watch

20%+ of the daily value

  • Sodium21%

Ingredients

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

Directions

Prep 10 minCook 20 min
  1. 1

    In a medium pot, add butternut squash. Cover with water and bring to a boil over medium-high heat.

  2. 2

    Reduce the heat to medium and let it simmer for about 15-20 minutes, or until the butternut squash is tender.

  3. 3

    Drain any excess water from the pot. Add in the beans and slowly heat in pan over low to medium heat until beans are also warm.

  4. 4

    Use a potato masher or fork to mash the beans and squash together until you reach your desired consistency. Stir in ground cinnamon, ground nutmeg, and salt. Mix well to combine the flavors.

  5. 5

    Serve warm as a side dish or a light meal.

Vitamins & minerals

Amounts for 1 serving (273 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A745 μg
83%
Vitamin C33 mg
37%
Vitamin D0 μg
0%
Vitamin E3 mg
19%
Vitamin K5 μg
4%
Thiamine0.3 mg
27%
Riboflavin (B2)0.2 mg
15%
Niacin3 mg
16%
Vitamin B60.3 mg
23%
Folate (B9)118 μg
29%
Vitamin B120 μg
0%
Pantothenic acid1 mg
16%
Choline30 mg
6%

Minerals

NutrientAmount% Daily Value
Calcium127 mg
13%
Iron4 mg
45%
Potassium901 mg
19%
Magnesium95 mg
23%
Phosphorus189 mg
27%
Zinc1 mg
9%
Copper0.4 mg
39%
Manganese1 mg
36%
Selenium2 μg
4%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1,168 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene5,918 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.4 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.4 g—
Lactose0 g—
Leucine1 g—
Lycopene0.2 μg—
Lysine1 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats0.1 g—
Phenylalanine1 g—
Polyunsaturated fats0.2 g—
Proline0.5 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 187 calories

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

  • 36min
    Walking (3.5 mph)
  • 22min
    Cycling (moderate)
  • 16min
    Running (6 mph)
  • 26min
    Swimming laps

Common questions

How many calories are in Spiced Black Bean and Butternut Squash Mash?

One serving of Spiced Black Bean and Butternut Squash Mash (1 serving) has 187 calories, which works out to 69 calories per 100 g. That is about 9.4% of a 2,000-calorie day.

Is Spiced Black Bean and Butternut Squash Mash high in protein?

Not especially. It has 9.3 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spiced Black Bean and Butternut Squash Mash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 78% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spiced Black Bean and Butternut Squash Mash?

476 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Spiced Black Bean and Butternut Squash Mash?

3.4 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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