Butternut squash nutrition facts

Butternut squash (1 cup, cubes, 205 g) has 82 calories, 1.8 g protein, 6.6 g fiber, 0.2 g fat. It is an excellent source of vitamin A (127% DV), vitamin C (34% DV), fiber (23% DV) and a good source of vitamin E and manganese.

Vitamin A 127% DV Vitamin C 34% DV Fiber 23% DV Vitamin E 18% DV Manganese 15% DV

Nutrition Facts

Serving size1 cup, cubes (205 g)

Calories82

Total Fat 0.2g0.2%

Saturated Fat 0g0.2%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 8mg0.4%

Total Carbohydrate 21.5g7.8%

Dietary Fiber 6.6g23%

Total Sugars 4g

Protein 1.8g3.7%

Vitamin D 0µg0%

Calcium 84mg6.5%

Iron 1.2mg6.8%

Potassium 582mg12%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 8%
■ Fat 2%
■ Carbohydrate 90%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

235

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-3.6

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 5 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in butternut squash

Nutrient	Per 1 cup, cubes	% Daily Value
Macronutrients
Calories	82 kcal	4.1%
Protein	1.8 g	3.7%
Total fat	0.2 g	0.2%
Carbohydrate	21.5 g	7.8%
Fiber	6.6 g	23%
Sugars	4 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.05 g	no DV
Omega-6 (linoleic)	0.03 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	31 mg	34%
Thiamin (B1)	0.15 mg	12%
Riboflavin (B2)	0.03 mg	2.7%
Niacin (B3)	2 mg	12%
Pantothenic acid (B5)	0.74 mg	15%
Vitamin B6	0.25 mg	15%
Folate (DFE)	39 µg	9.7%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	1,144 µg	127%
Vitamin E	2.64 mg	18%
Vitamin D	0 µg	0%
Vitamin K	2 µg	1.7%
Minerals
Sodium	8 mg	0.4%
Calcium	84 mg	6.5%
Iron	1.2 mg	6.8%
Magnesium	59 mg	14%
Phosphorus	55 mg	4.4%
Potassium	582 mg	12%
Zinc	0.3 mg	2.4%
Copper	0.13 mg	15%
Manganese	0.35 mg	15%
Selenium	1 µg	1.9%
Carotenoids
Beta-carotene	9,368 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Water	180 g	no DV
Amino acids
Tryptophan	0.027 g	no DV
Threonine	0.055 g	no DV
Isoleucine	0.072 g	no DV
Leucine	0.105 g	no DV
Lysine	0.068 g	no DV
Methionine	0.023 g	no DV
Phenylalanine	0.072 g	no DV
Valine	0.08 g	no DV
Histidine	0.035 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	40 kcal	2%
Protein	0.9 g	1.8%
Total fat	0.1 g	0.1%
Carbohydrate	10.5 g	3.8%
Fiber	3.2 g	11%
Sugars	2 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	15.1 mg	17%
Thiamin (B1)	0.07 mg	6%
Riboflavin (B2)	0.02 mg	1.3%
Niacin (B3)	1 mg	6.1%
Pantothenic acid (B5)	0.36 mg	7.2%
Vitamin B6	0.12 mg	7.3%
Folate (DFE)	19 µg	4.8%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	558 µg	62%
Vitamin E	1.29 mg	8.6%
Vitamin D	0 µg	0%
Vitamin K	1 µg	0.8%
Minerals
Sodium	4 mg	0.2%
Calcium	41 mg	3.2%
Iron	0.6 mg	3.3%
Magnesium	29 mg	6.9%
Phosphorus	27 mg	2.2%
Potassium	284 mg	6%
Zinc	0.1 mg	1.2%
Copper	0.07 mg	7.2%
Manganese	0.17 mg	7.5%
Selenium	0.5 µg	0.9%
Carotenoids
Beta-carotene	4,570 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Water	88 g	no DV
Amino acids
Tryptophan	0.013 g	no DV
Threonine	0.027 g	no DV
Isoleucine	0.035 g	no DV
Leucine	0.051 g	no DV
Lysine	0.033 g	no DV
Methionine	0.011 g	no DV
Phenylalanine	0.035 g	no DV
Valine	0.039 g	no DV
Histidine	0.017 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	11 kcal	0.6%
Protein	0.3 g	0.5%
Total fat	0 g	0%
Carbohydrate	3 g	1.1%
Fiber	0.9 g	3.2%
Sugars	0.6 g	no DV
Fats
Saturated fat	0 g	0%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	4.3 mg	4.8%
Thiamin (B1)	0.02 mg	1.7%
Riboflavin (B2)	0 mg	0.4%
Niacin (B3)	0.3 mg	1.7%
Pantothenic acid (B5)	0.1 mg	2%
Vitamin B6	0.04 mg	2.1%
Folate (DFE)	5 µg	1.3%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	158 µg	18%
Vitamin E	0.37 mg	2.4%
Vitamin D	0 µg	0%
Vitamin K	0.3 µg	0.2%
Minerals
Sodium	1 mg	0%
Calcium	12 mg	0.9%
Iron	0.2 mg	0.9%
Magnesium	8 mg	2%
Phosphorus	8 mg	0.6%
Potassium	81 mg	1.7%
Zinc	0 mg	0.3%
Copper	0.02 mg	2%
Manganese	0.05 mg	2.1%
Selenium	0.1 µg	0.3%
Carotenoids
Beta-carotene	1,296 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Water	25 g	no DV
Amino acids
Tryptophan	0.004 g	no DV
Threonine	0.008 g	no DV
Isoleucine	0.01 g	no DV
Leucine	0.014 g	no DV
Lysine	0.009 g	no DV
Methionine	0.003 g	no DV
Phenylalanine	0.01 g	no DV
Valine	0.011 g	no DV
Histidine	0.005 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #169296 ("Squash, winter, butternut, cooked, baked, without salt").

Frequently asked questions

How many calories are in butternut squash?

Butternut squash has 82 calories per 1 cup, cubes (205 g), or 40 calories per 100 g, according to USDA FoodData Central.

How much protein is in butternut squash?

1.8 g of protein per 1 cup, cubes, which is 3.7% of the 50 g Daily Value.

What is butternut squash rich in?

Per serving, butternut squash is richest in Vitamin A (RAE) at 127% of the Daily Value, Vitamin C (34%), Fiber (23%), Vitamin E (18%).

Is butternut squash healthy?

By nutrient density, butternut squash scores 235 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.