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Grilled butternut squash Calories
Grilled butternut squash; a source of fiber and beta-carotene.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Grilled butternut squash (205 g) has 92 calories. That works out to 45 calories per 100 g. It contains 24 g of carbs, 2.1 g of protein, 0.2 g of fat and 7.2 g of fiber. Its 1143.9 µg of Vitamin A covers 127% of the Daily Value. Its glycemic index is 51 (low), so it raises blood sugar slowly.
Grilled butternut squash Nutrition Facts
Selected: 1 cup (chopped) · 205 g
92
KCAL / 205G
Carbs
24g
· 9% DV
Protein
2.1g
· 4% DV
Fat
0.2g
· 0% DV
Fiber
7.2g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 8% · Fat 2%
Grilled butternut squash nutrition facts table · 1 cup (chopped) (205 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 8.2 mg | 0% |
| Total carbohydrate | 24 g | 9% |
| Fiber | 7.2 g | 26% |
| Protein | 2.1 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Grilled butternut squash?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 205 g | 92 kcal |
| 1 piece (small) | 80 g | 36 kcal |
| 100 g | 100 g | 45 kcal |
| ½ cup (chopped) | 100 g | 45 kcal |
| 1 piece (medium) | 130 g | 59 kcal |
| 1 serving (medium) | 150 g | 68 kcal |
| 1 piece (large) | 180 g | 81 kcal |
| 1 serving (large) | 220 g | 99 kcal |
| 1 cup (grated) | 245 g | 110 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Grilled butternut squash
How do you grill butternut squash?
To grill butternut squash, peel it, remove the seeds, and cut it into even slices or wedges. Toss with a little oil, then grill over medium heat, turning until tender inside and marked on the outside.
Do you need to peel butternut squash before grilling it?
Yes, peeling butternut squash is usually best for grilling because its skin can stay tough. You can leave the skin on if you prefer, but wash it well and make sure the flesh is tender before serving.
What seasoning goes well with grilled butternut squash?
Olive oil, salt, and black pepper make a simple seasoning for grilled butternut squash. Try smoked paprika, cumin, chili, or thyme for a savory version, or finish it with lemon and a little maple syrup for sweet-tart contrast.
How do you stop grilled butternut squash from sticking to the grill?
Preheat and lightly oil the grill grates, and coat the butternut squash slices with oil before cooking. Let each side develop grill marks before turning; moving the squash too soon can tear the softened surface.
How can you tell when grilled butternut squash is done?
Grilled butternut squash is done when a fork slides easily into the thickest part and the surface has browned grill marks. If the outside darkens before the center softens, lower the heat and keep grilling.
Can you grill butternut squash on a stovetop grill pan?
Yes, a stovetop grill pan works well for butternut squash. Heat the pan first, arrange the oiled pieces in a single layer, and turn them once the first side has browned; cook until the center is tender.
Can you grill butternut squash without cutting it into slices?
Yes, you can grill butternut squash halves, but they take longer to soften than thin pieces. Remove the seeds, brush the cut sides with oil, and cook until a knife passes easily through the flesh.
What should you serve with grilled butternut squash?
Grilled butternut squash pairs well with grains, leafy salads, or beans, and it also makes a good side for grilled meat or fish. A tahini, yogurt, or lemon dressing balances its natural sweetness.
How do you store leftover grilled butternut squash?
Store leftover grilled butternut squash in a covered container in the refrigerator and use it within a few days. Reheat it in a skillet or oven to bring back some of its browned edges, or add it cold to a salad.
Can you eat the seeds from butternut squash after grilling?
Yes, butternut squash seeds are edible, but they are usually removed before grilling the flesh. Clean and dry them, then roast them separately until crisp; they make a crunchy topping for the grilled squash.
Grilled butternut squash Vitamins & Minerals
Vitamins
Vitamin A
1143.9µg · 127% DV
Vitamin C
30.75mg · 34% DV
B6
0.31mg · 18% DV
Vitamin E
2.67mg · 18% DV
Minerals
Copper
0.21mg · 23% DV
Potassium ⭐
717mg · 21% DV
Manganese
0.41mg · 18% DV
Magnesium
70mg · 17% DV
Sodium
8.2mg · 0% DV
Grilled butternut squash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled butternut squash
To burn the 92 calories in 1 cup (chopped) (205 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Grilled butternut squash?
Grilled butternut squash is made by cooking slices or chunks of the sweet winter squash over a grill or in a hot griddle pan until tender, with lightly browned edges. It works well as a simple side, and grilling brings out its natural sweetness without needing much seasoning.
Serve it warm with olive oil, herbs and black pepper, or let it cool and add it to salads and grain bowls. Its soft, almost creamy centre contrasts with the browned surface. It is low in fat and provides fibre: a 100 g serving has 3.5 g. Pair it with chickpeas or lentils for a more substantial plant-based meal, or add a squeeze of lemon to balance its sweetness.
How Nutritious Is Grilled butternut squash?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Grilled 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 Grilled butternut squash Contain Allergens?
No known major allergens
Which Diets Is Grilled 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
Grilled butternut squash Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
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Nutrition data compiled from USDA FoodData Central and scientific sources.