How Many Calories in Butternut Squash? Nutrition Facts & Macros
A cup of cubed butternut squash (205 g) has 92 calories
Protein 2.1g · Carbs 24g · Fat 0.2g
Butternut squash is a popular winter squash with a creamy texture when cooked and deep orange flesh packed with beta-carotene. At 45 kcal per 100 g, it sits between lighter vegetables and starchy staples. It is an outstanding source of vitamin A — 532 mcg RAE per 100 g (59% of the Daily Value) — far more than most vegetables. Butternut squash is incredibly versatile: perfect for soups, roasted as a side, mashed as an alternative to potatoes, or tossed into pasta sauces. Raw butternut squash is about 86% water by weight.
188 kJ · per 100g · Water: 86.41 g
Calorie Calculator: Butternut Squash (Raw)
205 g Butternut Squash (Raw) contains 92 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cubed (205 g) | 92 kcal | 2.1g | 24g | 0.2g |
| 1/2 cup cubed (102 g) | 46 kcal | 1g | 11.9g | 0.1g |
| 100 grams | 45 kcal | 1g | 11.7g | 0.1g |
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Butternut Squash (Raw) — Nutrition Facts
| Butternut Squash (Raw) | per 100g |
|---|---|
| Calories | 45 kcal |
| Protein | 1 g |
| Fat | 0.1 g |
| Carbs | 11.69 g |
| Fiber | 2 g |
| Sugar | 2.2 g |
| Sodium | 4 mg |
| Potassium | 352 mg |
| Magnesium | 34 mg |
| Vitamin C | 21 mg |
| Water | 86.41 g |
Source: USDA FoodData Central (FDC ID: 169295) · Data verified April 2026
Variations
Fresh raw butternut squash
45 kcal per 100 g — the default baseline. Fresh raw butternut squash flesh, peeled and seeded. Protein 1.0 g, carbs 11.69 g, fat 0.1 g per 100 g. Its deep orange flesh is exceptionally rich in vitamin A (532 mcg RAE, 59% DV). Ideal for soups, roasting, and mashing. Contains 86.4% water.
Roasted/baked butternut squash
~50 kcal per 100 g — slightly more than raw due to water evaporation during roasting. Roasting caramelizes the natural sugars and brings out a rich, nutty sweetness. No oil needed — butternut squash has enough natural moisture. A popular preparation for soups, salads, and side dishes. Add cinnamon, nutmeg, or sage for extra flavor.
Pureed/mashed butternut squash
~45-50 kcal per 100 g — depends on whether any butter or cream is added. Plain steamed and mashed butternut squash stays close to the raw value. Its naturally creamy texture makes butter unnecessary. Popular as a pasta sauce base, baby food, or a healthy alternative to mashed potatoes. Add a splash of nutmeg or cinnamon for a warming flavor.
Dietary Perspectives
For Weight Loss
Butternut squash can support weight loss — at 45 kcal per 100 g, it is relatively low-calorie while being filling and nutrient-dense. A full cup cubed (205 g) has about 92 kcal. Its creamy texture when cooked makes it a satisfying substitute for higher-calorie potatoes or pasta. Butternut squash soup is a popular diet-friendly meal. Roast it with just a pinch of spice for a warming side dish without added fats. Exceptionally rich in vitamin A (532 mcg RAE, 59% DV).
For Athletic Performance
Butternut squash provides 352 mg of potassium per 100 g and 21 mg of vitamin C — useful for recovery and immune support during heavy training. Its standout nutrient is vitamin A (532 mcg RAE, 59% DV), supporting immune function and skin repair. At 45 kcal per 100 g with 11.69 g of carbs, it offers moderate energy — more than leafy greens but not a high-carb fuel source. Works well as a side dish with lean protein. Mashed butternut squash is convenient for post-workout meals.
For Keto
Butternut squash is not keto-friendly — 9.69 g net carbs per 100 g (11.69 g carbs minus 2.0 g fiber). A cup cubed (205 g) has nearly 20 g net carbs — almost an entire day on strict keto from a single serving. This is significantly higher than pumpkin (6.0 g net), zucchini (2.1 g), or cauliflower (3.0 g). If you enjoy squash on keto, switch to zucchini for soups and noodles, or cauliflower for mashed dishes. Even a small portion of butternut squash will take up a large part of your daily carb budget.
Frequently Asked Questions
How many calories are in butternut squash?
Raw butternut squash has 45 calories per 100 g. A cup of cubed butternut squash (205 g) contains about 92 calories. This is moderate for a vegetable — more than zucchini (17 kcal) or pumpkin (26 kcal) but far less than sweet potato (86 kcal). Roasted butternut squash has roughly 50 kcal per 100 g due to slight water evaporation. Mashed butternut squash without butter stays near the raw value.
Is butternut squash healthy?
Butternut squash is very healthy and particularly rich in vitamin A — 532 mcg RAE per 100 g, covering 59% of the Daily Value. The deep orange color comes from beta-carotene, which supports eye health, immune function, and skin integrity. It also provides 352 mg of potassium, 21 mg of vitamin C, 48 mg of calcium, and 34 mg of magnesium per 100 g. At just 45 calories, it delivers exceptional nutrient density.
How many carbs are in butternut squash?
Raw butternut squash has 11.69 g of carbohydrates per 100 g, with 2.0 g of fiber and about 2.2 g of sugar. A cup of cubed butternut squash (205 g) contains about 24 g of total carbs. Net carbs are 9.69 g per 100 g (11.69 g minus 2.0 g fiber). This is higher than pumpkin (6.5 g) and zucchini (3.11 g) but lower than sweet potato (20.12 g).
Is butternut squash good for weight loss?
Butternut squash can support weight loss. At 45 kcal per 100 g, it is relatively low-calorie while being filling and nutritious. A full cup cubed (205 g) has about 92 calories — satisfying for a generous portion. Its creamy texture when cooked makes it a great substitute for higher-calorie potatoes or pasta. Butternut squash soup is a popular diet-friendly meal. Roast it with just a pinch of spice for a satisfying side dish without added fats.
Is butternut squash keto-friendly?
Butternut squash is not keto-friendly. With 9.69 g net carbs per 100 g (11.69 g carbs minus 2.0 g fiber), even a moderate serving takes up a large chunk of a typical 20-25 g daily keto carb budget. A cup cubed (205 g) has nearly 20 g net carbs — almost a full day on strict keto. Use zucchini (2.1 g net carbs) or cauliflower (3.0 g) as lower-carb alternatives in soups and roasted dishes.
Butternut squash vs pumpkin — which has fewer calories?
Pumpkin has fewer calories: 26 kcal per 100 g vs 45 kcal per 100 g for butternut squash. Pumpkin also has fewer carbs (6.5 g vs 11.69 g) and more water (91.6% vs 86.4%). However, butternut squash wins on vitamin A (532 mcg RAE vs 426 mcg for pumpkin), fiber (2.0 g vs 0.5 g), and potassium (352 mg vs 340 mg). Both are nutritious — pumpkin is lighter, butternut squash is more nutrient-dense.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Butternut Squash (Raw) | 45 | 1g | 11.69g | 0.1g |
| Sweet Potato | 86 | 1.57g | 20.12g | 0.05g |
| Pumpkin (Raw) | 26 | 1g | 6.5g | 0.1g |
| Zucchini (Raw) | 17 | 1.21g | 3.11g | 0.32g |
| Broccoli | 34 | 2.82g | 6.64g | 0.37g |
per 100g
Butternut squash has 45 kcal per 100 g — more than pumpkin (26 kcal) but roughly half of sweet potato (86 kcal). It has more carbs (11.69 g) than pumpkin (6.5 g) but far less than sweet potato (20.12 g). Its standout feature is vitamin A: 532 mcg RAE (59% DV) per 100 g.
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