Know what’s on your plate
Butternut squash
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 42 kcal —
- Protein 0.8 g 2%
- Carbohydrate 8.1 g 3%
- Fat 0.2 g 0%
- Saturated fat 0.1 g 1%
- Fibre 2.2 g 8%
- Sugars 4.9 g —
- Sodium 0 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 208 µg 23%
- Vitamin C 2 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.65 mg 4%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.44 mg 3%
- Pantothenic acid (B5) 0.26 mg 5%
- Vitamin B6 0.08 mg 5%
- Biotin (B7) 1.8 µg 6%
- Folate (B9) 30.3 µg 8%
- Vitamin B12 0 µg 0%
- Choline 8.2 mg 1%
Minerals
- Calcium 44.6 mg 3%
- Iron 0.18 mg 1%
- Magnesium 14.5 mg 3%
- Phosphorus 22.8 mg 2%
- Potassium 369 mg 8%
- Zinc 0.14 mg 1%
- Copper 0.06 mg 7%
- Manganese 0.05 mg 2%
- Selenium 0.06 µg 0%
- Iodine 0 µg 0%
Similar foods
- Butternut squash fleshwithout skin, boiled28 kcal / 100 g
- Butternut winter squashraw45 kcal / 100 g
- Butternut pumpkinraw44 kcal / 100 g
- Buttercup squashflesh, raw, fresh75 kcal / 100 g
- Pumpkinraw26 kcal / 100 g
- Acorn squashraw40 kcal / 100 g
- Acorn winter squashraw40 kcal / 100 g
- Pumpkin squashpeeled, seedless, raw22 kcal / 100 g
- Winter squashall varieties, raw34 kcal / 100 g
- Squashall types, raw14 kcal / 100 g
Questions about Butternut squash
How do you roast butternut squash so it caramelises?
Cut it into even cubes, toss with a little oil and spread them in one layer on a baking tray. Roast at 200 °C for 25–35 minutes, turning once, until browned at the edges and tender when pierced.
Do you have to peel butternut squash before cooking it?
No: the skin softens when roasted and is edible, though it can remain a little chewy. For soup or a smooth mash, peel it first; a sturdy vegetable peeler is easier to use than a knife on the curved neck.
How do you choose a ripe butternut squash?
Choose one that feels heavy for its size, with firm, unbroken skin and no soft patches or mould. A matte, tan-coloured skin is usual; a green patch can simply mean that part was shaded as it grew.
How should you store a whole or cut butternut squash?
Keep a whole squash in a cool, dry, well-ventilated place, rather than the fridge. Wrap cut pieces and refrigerate them, then use within a few days; cooked squash also freezes well in portions.
Can you eat butternut squash seeds?
Yes. Scoop them out, rinse away the strands, dry them well and roast at 160 °C for about 15–20 minutes, stirring once, until crisp; season after roasting.
What goes well with butternut squash?
Sage, thyme, chilli, cumin and warming spices such as cinnamon suit its sweet, earthy flavour. Use roasted squash in risotto, pasta, salads or a spiced soup with coconut milk.
Is butternut squash more filling than pumpkin?
Butternut squash has more fibre per 100 g: 2.2 g, compared with 1 g in pumpkin. Pumpkin is lower in energy, at 24 kcal per 100 g versus 42 kcal.
Source: Frida (Denmark) 1745 · per 100 g · carbohydrate per EU label, fibre excluded
