Know what’s on your plate
Butternut winter squash
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 45 kcal —
- Protein 1 g 2%
- Carbohydrate 9.7 g 4%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 2 g 7%
- Sugars 2.2 g —
- Sodium 4 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 532 µg 59%
- Vitamin C 21 mg 23%
- Vitamin D 0 µg 0%
- Vitamin E 1.4 mg 10%
- Vitamin K 1.1 µg 1%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 1.2 mg 8%
- Pantothenic acid (B5) 0.4 mg 8%
- Vitamin B6 0.15 mg 9%
- Folate (B9) 27 µg 7%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 48 mg 4%
- Iron 0.7 mg 4%
- Magnesium 34 mg 8%
- Phosphorus 33 mg 3%
- Potassium 352 mg 7%
- Zinc 0.15 mg 1%
- Copper 0.07 mg 8%
- Manganese 0.2 mg 9%
- Selenium 0.5 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 45 | 1 g | 9.7 g | 0.1 g |
| 1 × cup, cubes | 140 g | 63 | 1.4 g | 14 g | 0.1 g |
| 2 × cup, cubes | 280 g | 126 | 2.8 g | 27 g | 0.3 g |
| ½ × cup, cubes | 70 g | 32 | 0.7 g | 6.8 g | 0.1 g |
| 3 × cup, cubes | 420 g | 189 | 4.2 g | 41 g | 0.4 g |
| 4 × cup, cubes | 560 g | 252 | 5.6 g | 54 g | 0.6 g |
Similar foods
- Butternut squashraw42 kcal / 100 g
- Butternut pumpkinraw44 kcal / 100 g
- Winter squashall varieties, raw34 kcal / 100 g
- Buttercup squashflesh, raw, fresh75 kcal / 100 g
- Acorn winter squashraw40 kcal / 100 g
- Pumpkinraw26 kcal / 100 g
- Spaghetti winter squashraw31 kcal / 100 g
- Hubbard winter squashraw40 kcal / 100 g
- Pumpkin squashpeeled, seedless, raw22 kcal / 100 g
- Acorn squashraw40 kcal / 100 g
Questions about Butternut winter squash
Do you need to peel butternut squash before roasting it?
You can roast it with the skin on: cut it in half, scoop out the seeds and roast cut-side down until tender. The skin softens, though many cooks prefer to peel it for a smoother soup or mash.
How long should you roast butternut squash?
For cubes, toss with a little oil and roast at 200°C for about 25–35 minutes, turning once, until browned and easily pierced with a fork. Halves take longer—often 45–60 minutes, depending on their size.
How do you cut a butternut squash safely?
Trim the ends, stand the squash on a stable chopping board and use a sharp, sturdy knife to cut it in half lengthways. If the skin is tough, microwave the whole squash for 2–3 minutes first to make it easier to peel and cut.
What can you make with butternut squash?
Roast it for salads or grain bowls, blend it into soup, or mash it as a side dish. It also works well in risotto, curry and pasta sauces; sage, thyme, chilli and warming spices all suit its sweet, nutty flavour.
How should you store a whole butternut squash?
Keep an uncut squash in a cool, dry, well-ventilated place, away from direct sunlight; don’t refrigerate it. Once cut, wrap it or put it in a sealed container in the fridge and use it within a few days.
How can you tell if a butternut squash is ripe and good to buy?
Choose one that feels heavy for its size, has firm, matte skin and no soft or mouldy patches. A fully tan skin and a dry, corky stem are good signs of maturity.
Is butternut squash a source of vitamin A?
Yes. Butternut squash is high in vitamin A: a portion of 140 g provides 745 µg.
How does butternut squash compare with pumpkin?
Butternut squash has more energy and fibre per 100 g: 45 kcal and 2 g, compared with 24 kcal and 1 g in pumpkin. Its sweet, dense flesh is especially good for roasting and puréeing.
Source: USDA FoodData Central 169295 · per 100 g · carbohydrate per EU label, fibre excluded
