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Butternut squash Calories
Sweet, fibrous, rich in beta-carotene, low calorie
CALORIES
GI
POTASSIUM
FIBER
Butternut squash Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
11g
· 90%
Protein
1g
· 8%
Fat
0.1g
· 2%
Fiber
2g
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
Butternut squash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Butternut squash Processed?
NOVA 1
Unprocessed
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 Butternut squash Contain Allergens?
No known major allergens
Which Diets Is 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
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 Butternut squash
Butternut squash — Frequently Asked Questions
How many calories are in butternut squash?
Butternut squash contains 45 calories per 100 g. The same portion provides 11 g of carbohydrates, 1 g of protein, 0.1 g of fat, and 2 g of fiber.
Is butternut squash suitable for a low-glycemic diet?
Butternut squash has a glycemic index of 51. It is an unprocessed vegetable compatible with vegan, vegetarian, paleo, Mediterranean, and gluten-free diets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.