Calories in Butternut Squash: Full Nutrition Breakdown

Butternut squash is a nutrient-dense winter squash prized for its naturally sweet flavor and creamy texture. It is an outstanding source of vitamin A in the form of beta-carotene, and also provides generous amounts of vitamin C, potassium, and manganese. Its moderate calorie count and high fiber content make it a satisfying complex carbohydrate. Here is a complete breakdown of butternut squash nutrition by serving size.

Calories by serving size:

Butternut squash is also a good source of potassium, magnesium, and B vitamins. A single cup of cooked butternut squash delivers more than 100% of the daily recommended intake of vitamin A.

Frequently Asked Questions (FAQ)

How many calories are in a cup of butternut squash?

A cup of cubed raw butternut squash weighing about 140 grams contains approximately 63 calories. Cooked butternut squash has slightly more calories per cup at about 82 calories for 205 grams, because the squash softens and compresses during cooking, allowing more to fit in the cup.

Is butternut squash a good source of vitamin A?

Butternut squash is one of the best food sources of vitamin A. A single cup of cooked butternut squash provides about 1144 micrograms of vitamin A (as beta-carotene), which is over 125% of the daily recommended intake. Beta-carotene is essential for eye health, immune function, and skin integrity.

Is butternut squash good for weight loss?

Butternut squash is a helpful food for weight management. At about 63 calories per raw cup, it provides a naturally sweet and satisfying alternative to higher-calorie starchy foods like potatoes and pasta. Its fiber content helps promote fullness, and its natural sweetness can help reduce cravings for less nutritious sweets.

How does butternut squash compare to sweet potato nutritionally?

Butternut squash and sweet potato are both excellent sources of beta-carotene and fiber, but butternut squash has fewer calories per serving. A cup of cubed butternut squash has about 63 calories compared to roughly 114 calories for the same amount of sweet potato. Sweet potato has slightly more protein and potassium, but butternut squash is the lower-calorie option.

Can you eat butternut squash skin?

The skin of butternut squash is edible when cooked, though it is tougher than the flesh. When roasted at high temperatures, the skin becomes softer and more palatable. The skin contains additional fiber and nutrients, so eating it can slightly boost the nutritional value of your meal.