Calories in Butternut Squash
Butternut squash is a nutrient-dense winter squash with a sweet, nutty taste and vibrant orange flesh. It is exceptionally high in Vitamin A and provides a good amount of fiber and Vitamin C.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Roasted | 1 cup (205g) | 81 | 1.8g | 18g | 0.2g |
| Boiled | 1 cup (205g) | 75 | 1.6g | 17g | 0.1g |
| Pureed | 1 cup (245g) | 107 | 2.4g | 24g | 0.2g |
| Roasted with Olive Oil | 1 cup (205g) | 126 | 1.8g | 18g | 5.2g |
Health Benefits
Extremely high in Vitamin A, which is essential for maintaining healthy vision and immune function.
Contains powerful antioxidants like beta-carotene that help protect cells from oxidative stress.
High fiber content supports digestive regularity and helps maintain stable blood sugar levels.
Nutrition Tips
- Eat the skin when roasted thin; it is edible and significantly increases your fiber intake.
- Pair butternut squash with a healthy fat like olive oil or avocado to maximize the absorption of Vitamin A.
- Use it as a lower-calorie, higher-nutrient alternative to potatoes in stews and mashes.
- Don't discard the seeds; they can be roasted for a protein and mineral-rich snack.
- Store whole squash in a cool, dry place; it can last for up to 2-3 months without losing nutritional value.
GAYA Tracking Tip
For accurate results, photograph the cubed squash before it is mashed or blended into a soup — GAYA can better estimate volume when individual pieces are visible.
Frequently Asked Questions
Is butternut squash keto-friendly?+
It contains moderate carbohydrates (about 10-12g per 100g), so it should be consumed in limited portions if you are following a strict ketogenic diet.
Can you eat the skin of butternut squash?+
Yes, the skin is edible and becomes tender when roasted or steamed, providing extra fiber and nutrients.
How does it compare to pumpkin?+
Butternut squash is generally higher in calories and carbohydrates than pumpkin, but it also contains more Vitamin A and Vitamin C per serving.
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