Butternut squash Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 7.5GI Low

Macronutrients

Calories45 kcal 2% DV

Protein1.0 g 2% DV

Carbohydrates12 g 4% DV

Fat0.1 g 0% DV

Fiber2.0 g 7% DV

Total sugars2.2 g no %DV*

Sodium4.0 mg 0% DV

Vitamins & minerals

Vitamin A532 µg 59%

Vitamin C21 mg 23%

Vitamin D0.0 µg 0%

Vitamin E1.4 mg 10%

Vitamin K1.1 µg 1%

Thiamin B10.1 mg 8%

Riboflavin B20.02 mg 2%

Niacin B31.2 mg 8%

Vitamin B60.15 mg 9%

Folate B927 µg 7%

Vitamin B120.0 µg 0%

Calcium48 mg 4%

Iron0.7 mg 4%

Magnesium34 mg 8%

Phosphorus33 mg 3%

Potassium352 mg 7%

Zinc0.15 mg 1%

Selenium0.5 µg 1%

Common serving sizes

Serving	Weight
1 cup cubed	140 g
1 cup cooked	205 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

See Butternut squash in the Connections Explorer →

Best timing around exercise

Any time — best with main meals. Avoid large servings of raw cruciferous pre-workout (gas risk)

More vegetables

Kale Moringa leaves Watercress Spinach Amaranth greens Broccoli Collard greens Spirulina

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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