Butternut Squash: Calories, Nutrition Facts, and Health Benefits (2026)

Butternut squash contains 63 calories per 1 cup cubed (140 g), with 2.8 g of fiber and 29.4 mg of vitamin C, contributing 33% of the daily value. It also provides 745 mcg of vitamin A and 493 mg of potassium, making it a nutritious choice.

This page provides an overview of the nutritional profile of butternut squash, focusing on its health benefits and how it fits into various dietary goals. We will explore its calorie content, macronutrients, and essential vitamins.

Butternut Squash Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in butternut squash per serving size.

Values are for 1 cup cubed (140 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	63	45	3%
Protein	1.4 g	1.0 g	3%
Carbohydrates	16.4 g	11.7 g	6%
Fiber	2.8 g	2.0 g	10%
Sugar	3.1 g	2.2 g	-
Fat	0.1 g	0.1 g	0%
Vitamin C	29.4 mg	21.0 mg	33%
Potassium	493 mg	352 mg	10%
Vitamin A	745 mcg	532 mcg	83%
Magnesium	48 mg	34 mg	11%

About 91% of butternut squash calories come from carbohydrates, 8% from protein and 2% from fat.

Butternut Squash by Health Goal

Here, we evaluate how butternut squash rates against common dietary goals, highlighting its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Good	63 calories per serving with 2.8 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 7 per serving
Immunity	Good	Provides 29.4 mg vitamin C (33% DV)
Digestion	Good	2.8 g fiber per serving supports regularity
Heart health	Excellent	Potassium (493 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.4 g); best as a vitamin-rich choice, not a protein source

Butternut Squash and Blood Sugar

Glycemic index: 51. Glycemic load: 7 per serving.

Butternut Squash has a glycemic index of about 51 and a glycemic load of around 7 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Butternut Squash Compares to Other Vegetables

In this section, we compare butternut squash to other vegetables, providing insight into its relative nutritional value.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Butternut Squash	45	2.2	2.0	21.0
Acorn Squash	40	0.3	1.5	11.0
Pumpkin	26	2.8	0.5	9.0
Sweet Potato	86	4.2	3.0	2.4

Butternut Squash Myths, Checked

Winter squash is as starchy as potato , Misleading. Butternut has fewer carbs than potato, about 12 g per 100 g.

You cannot eat butternut squash skin , Misleading. It is edible when roasted soft, though it is often peeled.

How to Track Butternut Squash

Vegetable portions and cooking method both change the numbers, so the same butternut squash can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log butternut squash accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of butternut squash?

One cup of butternut squash contains 63 calories, making it a low-calorie food option suitable for various diets.

Is butternut squash good for weight loss?

Yes, butternut squash can be beneficial for weight loss due to its low calorie content and high fiber, which aids in satiety.

Can people with diabetes eat butternut squash?

People with diabetes can eat butternut squash, as it has a moderate glycemic index of about 51, which is manageable in moderation.

How much vitamin A is in butternut squash?

Butternut squash is rich in vitamin A, providing 745 mcg per cup, which supports vision and immune health.

Is butternut squash high in sugar?

Butternut squash has a relatively low sugar content, with only 3.1 g of sugar per cup, making it a healthy choice.

Is butternut squash a starchy vegetable?

Butternut squash is considered a starchy vegetable, as it contains 16.4 g of carbohydrates per cup, but it is also high in nutrients.

Key Takeaways

• Butternut squash contains 63 calories per cup.
• It provides 2.8 g of dietary fiber.
• Each cup offers 29.4 mg of vitamin C, 33% of the daily value.
• Butternut squash has a glycemic index of about 51.
• It is high in vitamin A, delivering 745 mcg per serving.
• Butternut squash is low in fat, with only 0.1 g per cup.