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Butternut Squash Nutrition Facts: A Treasure Trove of Health Benefits

Have you ever wondered about the nutritional value of the foods you consume daily? Understanding the nutritional facts of our diet is crucial for maintaining a healthy lifestyle. One such food that is a powerhouse of nutrition is the butternut squash. In this article, we will delve into the Butternut Squash Nutrition Facts, a winter squash that is not only delicious but also packed with vitamins and minerals.

Key Takeaways:

  • Butternut squash is a nutrient-dense food.
  • Understanding its nutritional facts can help us incorporate it into our diet effectively.
  • This article provides an in-depth analysis of the nutritional facts of butternut squash.

Stay tuned as we unravel the treasure trove of health benefits that butternut squash has to offer!

What is Butternut Squash?

Butternut squash, scientifically known as Cucurbita moschata, is a type of winter squash that has a sweet, nutty taste similar to that of a pumpkin. It is a tan-colored vegetable with a bell shape and is known for its vibrant orange fleshy pulp. Native to Central and South America, butternut squash is now grown in many parts of the world and is a staple in many cuisines.

Detailed Nutritional Profile of Butternut Squash

Butternut squash is a nutritional powerhouse. A one-cup serving (205 grams) of cooked, cubed butternut squash provides:

  • Calories: 82
  • Protein: 1.8 grams
  • Fat: 0.2 grams
  • Carbohydrates: 21.5 grams
  • Fiber: 6.6 grams
  • Vitamin A: 457% of the Daily Value (DV)
  • Vitamin C: 52% of the DV
  • Vitamin E: 13% of the DV
  • Thiamine (Vitamin B1): 10% of the DV
  • Niacin (Vitamin B3): 10% of the DV
  • Pyridoxine (Vitamin B6): 13% of the DV
  • Folate (Vitamin B9): 10% of the DV
  • Calcium: 8% of the DV
  • Magnesium: 15% of the DV
  • Potassium: 17% of the DV

These values make butternut squash an excellent source of dietary fiber, vitamin A, vitamin C, and potassium. It also contains decent amounts of other nutrients, contributing to a balanced diet.

Read also: Spaghetti Squash Nutrition Facts: Your Comprehensive Guide!

In-Depth Look at Butternut Squash Nutrition Facts

Let’s take a more detailed look at the nutritional profile of butternut squash, focusing on some of the key aspects that make it a superfood.

1. Nutritional Label and Serving Size:

A typical serving size for butternut squash is about 1 cup (205 grams). The nutritional label for this serving size would indicate approximately 82 kcal of energy, 21.5 grams of carbohydrates, 1.8 grams of proteins, and 0.2 grams of fats. It also contains 6.6 grams of dietary fiber and 82 mg of sodium.

2. Vitamins and Minerals:

Butternut squash is loaded with essential vitamins and minerals. It supplies 457% of the daily value (DV) of Vitamin A, 52% of Vitamin C, and 13% of Vitamin E. It also provides 10% of the DV for Thiamine (Vitamin B1), Niacin (Vitamin B3), and Folate (Vitamin B9). In terms of minerals, it offers 15% of the DV for Magnesium, 17% for Potassium, and 8% for Calcium.

3. Detailed Nutrient Breakdown:

The nutrient density of butternut squash is impressive. It contains essential amino acids, and trace amounts of saturated and trans fats, and is low in cholesterol. It also has a low glycemic index, making it suitable for most diets.

4. Preparation Methods and Their Impact on Nutrition:

The method of preparation can impact the nutritional value of butternut squash. For instance, baking or roasting can enhance the natural sweetness of the squash, while boiling it can reduce its vitamin content. Mashed butternut squash can be a healthier alternative to mashed potatoes.

5. Incorporating Butternut Squash into Your Diet:

There are numerous ways to incorporate butternut squash into your diet. It can be baked, mashed, or boiled, and used in a variety of recipes. Whether it’s a warm butternut squash soup on an autumn evening or a refreshing butternut squash salad, this versatile vegetable can be a nutritious addition to your meals.

Remember, while butternut squash is a nutritious food, it’s important to consume it as part of a balanced diet. Always refer to the product label for the most accurate nutritional information and adjust your servings based on your dietary needs.

Read also: Tuna Protein per 100g: Your Key to High-Protein Diets

Health Benefits of Butternut Squash

Butternut squash is not just delicious, it’s also packed with health benefits. Here are some of them:

  1. Rich in Nutrients: As we’ve seen in the nutritional profile, butternut squash is rich in vitamins A and C, which are essential for a healthy immune system. It also provides dietary fiber, which aids in digestion.
  2. High in Antioxidants: Butternut squash is high in antioxidants, including beta-carotene, alpha-carotene, and beta-cryptoxanthin. These antioxidants can help protect your body against chronic diseases.
  3. Promotes Regularity: The high fiber content in butternut squash can help prevent constipation and promote a healthy digestive tract.
  4. Weight Loss Friendly: Butternut squash is low in calories but high in fiber, making it a great choice for those trying to lose weight.
  5. Good for Eyesight: The high levels of vitamin A in butternut squash are good for eye health.

How to Incorporate Butternut Squash into Your Diet

Butternut squash is a versatile vegetable that can be incorporated into your diet in various ways. Here are some suggestions:

  1. Roasted Butternut Squash: Cut the squash into cubes, drizzle with olive oil, sprinkle with salt and pepper, and roast until tender. This makes a delicious side dish.
  2. Butternut Squash Soup: Blend cooked butternut squash with broth and your choice of spices to make a comforting soup.
  3. Stuffed Butternut Squash: Halve the squash, scoop out the seeds, and fill with a mixture of grains, vegetables, and protein for a balanced meal.
  4. Butternut Squash Salad: Add roasted butternut squash to salads for a sweet and nutritious addition.
  5. Butternut Squash Pasta: Use spiralized butternut squash as a low-carb alternative to pasta.

Remember, while butternut squash is nutritious, it’s important to consume it as part of a balanced diet. 

Comparison with Other Similar Vegetables

When it comes to nutritional value, butternut squash holds its own against other similar vegetables. Here’s a comparison:

  1. Butternut Squash vs. Pumpkin: Both are rich in vitamins A and C, but butternut squash has fewer calories and carbs than pumpkin. However, pumpkin has more protein.
  2. Butternut Squash vs. Sweet Potato: Sweet potatoes have more calories and carbs but also more protein and fiber. Butternut squash has fewer calories and carbs and is lower in sugar.
  3. Butternut Squash vs. Acorn Squash: Both have similar nutritional profiles, but acorn squash has more fiber, and butternut squash has more vitamin A.

Remember, each vegetable has its unique nutritional profile and health benefits. Including a variety of them in your diet is the key to getting a wide range of nutrients. 

Read also: Boost Your Health with 100 gm Chana Protein: Here’s How


1. Is butternut squash good for weight loss?

Yes, butternut squash is low in calories and high in fiber, making it a good choice for weight loss. It can help you feel full without consuming a lot of calories.

2. Can I eat butternut squash every day?

Yes, butternut squash can be eaten every day as part of a balanced diet. However, it’s important to consume a variety of fruits and vegetables to ensure you get a wide range of nutrients.

3. Is butternut squash a good source of protein?

While butternut squash does contain some protein, it’s not a significant source. It’s better known for its high content of vitamins A and C, and dietary fiber.

4. Can diabetics eat butternut squash?

Yes, butternut squash can be part of a diabetic-friendly diet. However, it’s higher in carbs than some other vegetables, so portion control is important.

5. Is butternut squash a fruit or a vegetable?

Botanically speaking, butternut squash is a fruit because it contains seeds. However, in culinary terms, it’s often referred to as a vegetable because it’s typically used in savory dishes.


We’ve taken a deep dive into the nutritional facts of butternut squash, uncovering its rich vitamin and mineral content, health benefits, and ways to incorporate it into your diet. We’ve also compared it with other similar vegetables and addressed some common questions. Remember, while butternut squash is nutritious, it’s important to consume it as part of a balanced diet. So, the next time you’re at the grocery store, don’t forget to pick up a butternut squash and explore its nutritional treasure trove!

Read also: 10 Essential Facts About Calories in a Vegetarian Sausage


All the information provided in this article is backed by reputable sources and current research. For more detailed information, consider exploring these resources:

  1. U.S. Department of Agriculture (USDA) National Nutrient Database
  2. Dietary Guidelines for Americans
  3. American Heart Association
  4. Centers for Disease Control and Prevention (CDC)
  5. World Health Organization (WHO)

Remember, it’s always a good idea to consult with a healthcare provider or a registered dietitian for personalized dietary advice. Happy healthy eating!

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