Butternut Squash: Calories and Nutrition Analysis
Calories in butternut squash
100g of butternut squash contain about 45 calories (kcal).
Calories per:
ounce
| one butternut squash
| cup
| half cup
| cup, mashed
For example, a medium size butternut squash (520 g) contain about 234 calories.
This is about 12% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
Nutrition Facts
Butternut SquashServing size:
medium size butternut squash (520 g) change
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Amount Per Serving:
To visualize how much 234 kcal actually is, keep in mind that the calorie content of medium size butternut squash is similar to that of, for example:
- 4.5 apples
- 3 glasses of Coca Cola (220 ml glass)
- 2 slices of cheese
- 2 slices of bread
- 1.5 glasses of milk
- 12 cubes of sugar
Take a quick look at the tables below for detailed information about butternut squash nutrition.
100g of Butternut Squash
Nutrition
- Calories45
- Carbs Total11.69 g
- Dietary fiber2 g
- Fat0.1 g
- Protein1 g
Vitamins
- Vit A10630 IU
- Vit B1 (Thiamine)0.1 mg
- Vit B2 (riboflavin)0.02 mg
- Vit B3 (Niacin)1.2 mg
- Vit B50.4 mg
- Vit B60.154 mg
- Vit B9 (Folic acid)27 mcg
- Vit C21 mg
- Vit E1.44 mg
- Vit K1.1 mcg
Minerals
- Potassium352 mg
- Phosphorus33 mg
- Magnessium34 mg
- Calcium48 mg
- Sodium4 mg
- Iron0.7 mg
- Zink0.15 mg
- Beta karoten4226 mcg
Per 100 g, Butternut squash is an excellent source of vitamin C (23% DV) and low in sodium.
Vitamin C is needed for collagen formation and helps the body absorb iron from plant foods. The FDA Daily Value is 90 mg.
How many calories are in butternut squashes?
- Medium size butternut squash (520 g)234 kcal
- Cup of butternut squash (205g)92 kcal
- Half cup of butternut squash (102.5g)46 kcal
- Butternut squash cup, mashed (245g)110 kcal
- Ounce (oz) of butternut squash13 kcal
Compare butternut squash:
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About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.
