Vegetables
Butternut squash nutrition facts
A 1 undetermined cup, cubes (205 g) serving of butternut squash provides 82 calories, 2 g protein, 22 g carbohydrate, and 0 g fat — about 8% of its calories from protein, 90% from carbohydrate, and 2% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined cup, cubes (205 g) | Per 100 g |
|---|---|---|
| Calories | 82 | 40 |
| Protein | 2 g | 1 g |
| Total carbohydrate | 22 g | 10 g |
| Total fat | 0 g | 0 g |
Vitamins & minerals
Per serving (205 g)
- Vitamin C
- 31.0 mg
- Vitamin A (RAE)
- 1144 mcg
- Vitamin E
- 2.64 mg
- Vitamin K
- 2.05 mcg
- Thiamin (B1)
- 0.15 mg
- Riboflavin (B2)
- 0.03 mg
- Niacin (B3)
- 1.99 mg
- Vitamin B6
- 0.25 mg
- Folate (DFE)
- 38.9 mcg
- Magnesium
- 59.4 mg
- Phosphorus
- 55.3 mg
- Zinc
- 0.27 mg
- Copper
- 0.13 mg
- Manganese
- 0.35 mg
- Selenium
- 1.02 mcg
Photo by Polina Tankilevitch on Pexels
Selecting, storing & prepping butternut squash
- Selecting
- A butternut squash is ripe when its skin is a uniform matte tan-orange with no green patches — green areas usually mean it was picked before fully maturing and won't ripen further off the vine.
- Storing
- Whole, uncut butternut squash keeps 1-3 months in a cool, dry, dark spot, similar to other winter squash. Once cut, refrigerate and use within 5 days, since the flesh is exposed to air.
- Prepping
- Microwaving a whole squash for 3-5 minutes before cutting softens the tough skin just enough to make peeling and slicing considerably easier and safer.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined cup, cubes (205 g), butternut squash is an excellent source of Vitamin A, Vitamin C, and Dietary Fiber and a good source of Vitamin E, Vitamin B6, Copper, Manganese, Magnesium, Potassium, Thiamin, Niacin, and Folate.
Relatively high in Sodium per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 1 undetermined cup, cubes (205 g) serving.
Key metrics
Nutrient density
Per 100 kcal, butternut squash delivers about 14% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin A than 98% of foods · 97% of vegetables
- More vitamin C than 88% of foods · 72% of vegetables
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest vegetables to butternut squash by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in butternut squash?
- A 1 undetermined cup, cubes (205 g) serving of butternut squash has about 82 calories. Per 100 g, it has 40 calories — a low calorie density.
- How much protein is in butternut squash?
- Butternut squash provides about 2 g of protein per 1 undetermined cup, cubes (205 g) serving.
- What are the macros in butternut squash?
- Per serving, butternut squash has roughly 2 g protein, 22 g carbohydrate, and 0 g fat. By calories, that is 8% protein, 90% carbohydrate, and 2% fat.
- Is butternut squash high in protein?
- Butternut squash has a protein density of about 2.3 g per 100 kcal, and 8% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in butternut squash?
- Per 1 undetermined cup, cubes (205 g), butternut squash is a notable source of Vitamin A, Vitamin C, Vitamin E, Vitamin B6, Copper, and Manganese. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of butternut squash?
- Per 1 undetermined cup, cubes (205 g), butternut squash has 82 calories, 2 g protein, 22 g carbohydrate, and 0 g fat, plus notable amounts of Vitamin A, Vitamin C, Vitamin E, Vitamin B6, Copper, and Manganese. See the full nutrition facts label above for every vitamin and mineral.
Use it
More vegetables
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 170130 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Butternut squash Nutrition Facts.” https://nutrifactshub.com/foods/butternut-squash