Whole food · Vegetables and Vegetable Products
Raw butternut squash is a nutrient-dense winter squash variety prized for its sweet, nutty flavor and vibrant orange flesh. Per 100g, it provides only 48 calories, with carbohydrates from natural sugars and fiber, and minimal fat. Its notable nutrient profile makes it a wholesome addition to a balanced diet.
| Water | 87.3 g |
| Energy (Atwater General Factors) | 48.1 kcal |
| Energy (Atwater Specific Factors) | 41.7 kcal |
| Nitrogen | 0.18 g |
| Protein | 1.1 g |
| Total lipid (fat) | 0.17 g |
| Ash | 0.86 g |
| Carbohydrate, by difference | 10.5 g |
| Fiber, total dietary | 2.0 g |
| Calcium, Ca | 21.7 mg |
| Iron, Fe | 0.21 mg |
| Magnesium, Mg | 14.9 mg |
| Phosphorus, P | 26.5 mg |
| Potassium, K | 329 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.19 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.08 mg |
| Vitamin C, total ascorbic acid | 7.6 mg |
| Folate, total | 55.0 ug |
| 5-methyl tetrahydrofolate (5-MTHF) | 30.0 ug |
How should raw butternut squash be prepared?
It must be cooked (roasted, steamed, boiled, or sautéed) before eating, as it is hard and fibrous raw.
Is butternut squash high in sugar?
No, raw butternut squash contains 0g of added sugars. Its carbohydrate content comes from natural sugars and starch.
What is the main nutritional benefit of butternut squash?
It is an exceptional source of beta-carotene, which the body converts to Vitamin A, essential for eye health and immune function.