Calories in butternut squash
Raw. 45 kcal (188 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Butternut squash is a sweet winter squash with 45 kcal (188 kJ) per 100 g raw. Its energy comes almost entirely from carbohydrate, including some natural sugars, with very little fat. The orange flesh is rich in beta-carotene, which the body converts to vitamin A: 100 g provides about 59% of the Daily Value.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 140 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 63 kcal | – |
| Energy | 264 kJ | – |
| Protein | 1.4 g | 3% |
| Total fat | 0.1 g | <1% |
| Saturated | 0.03 g | <1% |
| Monounsaturated | 0.01 g | – |
| Polyunsaturated | 0.06 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 16.4 g | 6% |
| Sugars | 3.08 g | – |
| Fibre | 2.8 g | 10% |
| Water | 121 g | – |
| Vitamins | ||
| Vitamin A | 744.8 µg | 83% |
| Vitamin C | 29.4 mg | 33% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 1.5 µg | 1% |
| Thiamin (B1) | 0.14 mg | 12% |
| Riboflavin (B2) | 0.028 mg | 2% |
| Niacin (B3) | 1.7 mg | 11% |
| Pantothenic acid (B5) | 0.56 mg | 11% |
| Vitamin B6 | 0.216 mg | 13% |
| Folate | 37.8 µg | 9% |
| Minerals | ||
| Calcium | 67.2 mg | 5% |
| Iron | 0.98 mg | 5% |
| Magnesium | 47.6 mg | 11% |
| Phosphorus | 46.2 mg | 4% |
| Potassium | 492.8 mg | 10% |
| Sodium | 5.6 mg | <1% |
| Zinc | 0.21 mg | 2% |
| Copper | 0.101 mg | 11% |
| Manganese | 0.283 mg | 12% |
| Selenium | 0.7 µg | 1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 cup, cubes | 140 | 63 | 264 | 1.4 | 16.4 | 0.1 |
| 1/2 cup, cubes | 70 | 32 | 132 | 0.7 | 8.2 | 0.1 |
Things worth knowing
- A cup of raw butternut cubes (140 g) has about 63 kcal (264 kJ), and half a cup about 32 kcal (132 kJ).
- Baked butternut squash has about 40 kcal per 100 g, so roasting does not add energy unless you add fat. A tablespoon of olive oil brings about 119 kcal (498 kJ).
- A cup of cubes provides about 745 µg of vitamin A (83% DV) and 29 mg of vitamin C (33% DV), plus about 490 mg of potassium.
- Butternut is denser and sweeter than ordinary pumpkin, which has about 26 kcal per 100 g raw. In Australia it is usually sold as butternut pumpkin.
Converting these figures
One 1 cup, cubes of butternut squash is 63 kcal, which is 264 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 531 g of butternut squash to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 39 vegetables in one table →
Source: USDA FoodData Central, SR Legacy 11485. Values are averages; individual samples vary with variety, growing conditions, and preparation.