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Baked Butternut Squash Calories
Sweet, fibrous, low-calorie, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Baked Butternut Squash Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
11g
· 90%
Protein
1g
· 8%
Fat
0.1g
· 2%
Fiber
2g
Baked Butternut Squash Vitamins & Minerals
Vitamins
Vitamin A
532µg · 59% DV
Vitamin C
21mg · 23% DV
B6
0.15mg · 9% DV
Vitamin E
1.4mg · 9% DV
Minerals
Potassium ⭐
352mg · 10% DV
Magnesium
34mg · 8% DV
Iron
1mg · 6% DV
Calcium
48mg · 5% DV
Baked Butternut Squash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Baked Butternut Squash Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Butternut Squash Contain Allergens?
No known major allergens
Which Diets Is Baked Butternut Squash Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Butternut Squash Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Baked Butternut Squash
Baked Butternut Squash — Frequently Asked Questions
How do you get baked butternut squash to caramelize well?
Cut the squash into evenly sized pieces and spread them in one layer with space between them. Avoid crowding the pan, since trapped moisture prevents browning.
How can baked butternut squash stay lightly crisp instead of turning soft?
Pat the pieces dry, use sauces sparingly, and do not pile them on the tray. Turning them near the end of cooking helps more surfaces brown evenly.
Can baked butternut squash be prepared ahead of time?
Yes. Raw, cut squash can be kept in an airtight container in the refrigerator for a day or two, while cooked squash should be cooled and used within a few days.
Can you freeze baked butternut squash?
Yes, although it will become softer and may release some water after thawing. Frozen cooked squash works especially well in soups, purées, sauces, and casseroles.
Which seasonings work well with baked butternut squash?
Sage, thyme, rosemary, garlic, black pepper, and chili suit savory dishes. Cinnamon, ginger, and a small amount of nutmeg complement its naturally sweet flavor.
What should you eat with baked butternut squash?
Pair it with protein-rich foods such as chickpeas, lentils, yogurt, eggs, chicken, or fish for a more balanced meal. Tahini, walnuts, or pumpkin seeds add richness and texture.
Is baked butternut squash a good alternative to roasted potatoes?
It can replace potatoes as a roasted side dish, but it has a sweeter flavor and a softer texture. Herbs, garlic, and a tangy dressing can make the swap feel more savory.
Is baked butternut squash better before or after a workout?
Its carbohydrate content can fit into a light pre-workout meal or a post-workout main meal. After exercise, combine it with a protein source to support muscle recovery.
Is butternut squash only for sweet recipes?
No. Baked butternut squash also works in soups, salads, grain bowls, pasta sauces, sandwiches, and egg dishes. Lemon, vinegar, cheese, or spicy seasonings balance its sweetness in savory meals.
Who should be careful with baked butternut squash?
People who have been advised to limit potassium because of kidney disease should discuss suitable portions with their healthcare professional. People managing diabetes may prefer to eat it as part of a meal containing protein, fat, and additional fiber rather than in a large serving on its own.
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Nutrition data compiled from USDA FoodData Central and scientific sources.