Calories in Butternut Squash: Nutrition Facts & Serving Sizes
Per 1 cup, cubes (140g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of cubed butternut squash (140g) contains 63 calories with 1.4g of protein, 16.4g of carbs, and only 0.1g of fat. Per 100g, butternut squash provides 45 calories, 1g of protein, 11.7g of carbs, and 2g of fiber. It is one of the most nutrient-dense low-calorie vegetables you can add to your plate. The standout micronutrient is vitamin A at 532mcg per 100g, which covers over 59% of the daily recommended value in a single cup. Potassium comes in at 352mg per 100g, supporting muscle function and hydration. Butternut squash also delivers 21mg of vitamin C per 100g. Its naturally sweet flavor and dense, filling texture make it an ideal whole-food carb for anyone tracking macros or trying to eat more volume for fewer calories.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, cubes (140g) | 63 | 1.4g | 16.4g | 0.1g | 2.8g |
| 100g | 45 | 1g | 11.7g | 0.1g | 2g |
Track Butternut Squash in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 45 | 2% |
| Protein | 1g | 2% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 11.7g | 4% |
| Dietary Fiber | 2g | 7% |
| Sugars | 2.2g | 4% |
| Sodium | 4mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 48mg | 4% |
| Iron | 0.7mg | 4% |
| Potassium | 352mg | 7% |
| Vitamin A | 532mcg | 59% |
| Vitamin C | 21mg | 23% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 34mg | 8% |
| Phosphorus | 33mg | 3% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.5mcg | 1% |
| Folate | 27mcg | 7% |
| Thiamin (B1) | 0.1mg | 8% |
| Niacin (B3) | 1.2mg | 8% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Butternut Squash
Butternut squash delivers an impressive micronutrient profile for a food with only 45 calories per 100g. The 532mcg of vitamin A per 100g comes primarily from beta-carotene, a precursor that the body converts to vitamin A as needed. Beta-carotene also acts as an antioxidant, helping combat oxidative stress from intense training sessions.
Potassium at 352mg per 100g supports electrolyte balance and muscle contractions. If you train hard and sweat a lot, adequate potassium helps prevent cramping and supports post-workout recovery. Paired with the 2g of fiber per 100g, butternut squash keeps you full longer, which is valuable when cutting calories.
Vitamin C at 21mg per 100g contributes to collagen production for joint and connective tissue health. Magnesium at 34mg per 100g is involved in hundreds of enzymatic processes including protein synthesis and muscle relaxation after contractions.
For meal prep, butternut squash roasts well and holds its shape, making it a reliable high-volume carb to bulk up meals. Swap it in place of white rice or potatoes when you want to eat a larger portion for fewer total calories. It also works well in soups and stews as a filling base that absorbs flavor without adding significant calories.
Dietary Considerations
Butternut squash is naturally gluten-free, vegan, and paleo-friendly. At 45 calories and 11.7g of carbs per 100g, it is too high in carbs for strict keto, but it fits comfortably in paleo, whole-food, and moderate-carb diets. It has zero fat and zero cholesterol. The low sodium at 4mg per 100g makes it ideal for low-sodium diets. For weight loss, butternut squash is excellent: one full cup is only 63 calories with nearly 3g of fiber, making it one of the most filling low-calorie carb sources available.
Daily Intake (100g)
100g of butternut squash provides 2% of a 2,000-calorie diet.
Track Your Intake
See how butternut squash fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in butternut squash?
Butternut squash has 45 calories per 100g. One cup of cubed butternut squash (140g) contains 63 calories. It is one of the lowest-calorie carb sources you can eat.
Is butternut squash good for weight loss?
Yes. Butternut squash is very low in calories at 45 per 100g and high in volume and fiber. You can eat a large portion for very few calories, making it ideal for staying full on a calorie deficit.
How much protein in butternut squash?
Butternut squash has 1g of protein per 100g. One cup (140g) provides about 1.4g. It is not a meaningful protein source and should be paired with lean meats, eggs, or legumes.
Is butternut squash keto-friendly?
Butternut squash is not ideal for strict keto. It has 11.7g of carbs per 100g. If you are following a ketogenic diet, lower-carb vegetables like zucchini or broccoli are better options.
What is the difference between butternut squash and sweet potato?
Butternut squash has 45 calories per 100g while sweet potato has 91 calories per 100g. Butternut squash is significantly lower in calories and carbs, making it a better option when cutting. Sweet potato has more protein (1.7g vs 1g) and a higher glycemic effect.
How do you cook butternut squash?
Roasting is the most popular method. Cut it into cubes, toss lightly with oil, and roast at 400F for 25 to 30 minutes until tender and slightly caramelized. You can also steam it or use it in soups. Roasting brings out its natural sweetness.
Track Butternut Squash in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.