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Butternut Squash Nutrition Facts: Is Butternut Squash Good for You?
Based on USDA data, raw butternut squash provides several key vitamins and minerals. It is high in vitamin A and vitamin C, while being very low in fat, cholesterol, and sodium. A 100-gram serving contains 45 calories and about 12 grams of carbohydrates. Its nutritional value as part of a meal depends on preparation methods and what other foods are eaten with it.
Per 100 g · Squash, winter, butternut, raw
What stands out in butternut squash
- High in vitamin A. A 100-gram serving of raw butternut squash provides 532 mcg of vitamin A, which is 59% of the Daily Value.
- High in vitamin C. This portion also contains 21 mg of vitamin C, meeting 23% of the Daily Value.
- Good source of vitamin E. Butternut squash is a good source of vitamin E, with 1.4 mg per 100 grams, or 10% of the Daily Value.
- Low in calories and fat. There are 45 calories and just 0.1 grams of total fat in a 100-gram serving. It contains no cholesterol.
What to keep in mind
- Raw butternut squash is naturally very low in sodium (4 mg), fat (0.1 g), and sugars (2.2 g) per 100 grams.
- Adding ingredients like butter, cream, salt, or sugar during cooking will change these nutritional values.
Butternut Squash nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 45 kcal | – |
| Protein | 1 g | 2% |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Monounsaturated fat | 0.01 g | – |
| Polyunsaturated fat | 0.04 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 11.7 g | 4% |
| Dietary fiber | 2 g | 7% |
| Total sugars | 2.2 g | – |
| Water | 86.4 g | – |
| Sodium | 4 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 352 mg | 7% |
| Calcium | 48 mg | 4% |
| Iron | 0.7 mg | 4% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 33 mg | 3% |
| Zinc | 0.15 mg | 1% |
| Copper | 0.07 mg | 8% |
| Manganese | 0.2 mg | 9% |
| Selenium | 0.5 mcg | 1% |
| Vitamin A (RAE) | 532 mcg | 59% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1.4 mg | 10% |
| Vitamin K | 1.1 mcg | 1% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 1.2 mg | 8% |
| Vitamin B6 | 0.15 mg | 9% |
| Folate (DFE) | 27 mcg | 7% |
| Vitamin B12 | 0 mcg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Butternut Squash by portion
The nutrition information on this page is for a 100-gram (about 3.5 ounces) serving. A common portion is 1 cup of cubes, which weighs 140 grams. This larger serving provides 63 calories, 1.4 grams of protein, and about 16 grams of carbohydrates. It also contains nearly 3 grams of dietary fiber and about 3 grams of total sugars.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, cubes | 140 g | 63 | 1.4 g | 16.4 g | 2.8 g | 0.1 g |
How butternut squash compares with other vegetables
Compared to 37 other vegetables, raw butternut squash ranks very high for its vitamin A content (3rd). It is also in the top ten for potassium, calcium, and magnesium. It has less protein (ranking 28th) and dietary fiber (ranking 23rd) than many others in its group. Its calorie count of 45 kcal per 100g is similar to other vegetables like beets (43 kcal), Brussels sprouts (43 kcal), and artichokes (47 kcal).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Butternut Squash | 45 | 1 g | 11.7 g | 2 g | 0.1 g |
| Beets | 43 | 1.6 g | 9.6 g | 2.8 g | 0.17 g |
| Kelp Seaweed | 43 | 1.7 g | 9.6 g | 1.3 g | 0.56 g |
| Artichoke | 47 | 3.3 g | 10.5 g | 5.4 g | 0.15 g |
| Brussels Sprouts | 43 | 3.4 g | 8.9 g | 3.8 g | 0.3 g |
Quick answers
How many calories are in a cup of butternut squash?
According to USDA data, one cup of cubed, raw butternut squash (140 grams) contains 63 calories.
How many carbs and fiber are in butternut squash?
A 100-gram serving of raw butternut squash has 11.7 grams of carbohydrates and 2 grams of dietary fiber. A one-cup portion of cubes has 16.4 grams of carbs and 2.8 grams of fiber.
Is butternut squash high in sugar?
Raw butternut squash contains 2.2 grams of total sugars per 100 grams. A one-cup serving of cubed squash has about 3.1 grams of sugar.
When to talk to a doctor or dietitian
- At 352 mg of potassium per 100 g, butternut squash is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how butternut squash fits your situation.
Last updated October 21, 2026