Nutrition facts · Vegetables
Calories in Butternut squash
Raw butternut squash has 45 calories per 100 g, and a 1 cup serving of cubes (140 g) has 63 calories. Almost all of those calories come from carbohydrates, with 11.7 g of carbs per 100 g compared with just 1 g of protein and 0.1 g of fat.
Calories come from: Carbs 91% · Fat 2% · Protein 7%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 45 kcal | 1 g | 11.7 g | 0.1 g |
| 1 cup, cubed | 140 g | 63 kcal | 1.4 g | 16.4 g | 0.1 g |
Full nutrition (Per 100 g)
| Calories | 45 kcal |
|---|---|
| Protein | 1 g |
| Carbohydrates | 11.7 g |
| of which sugars | 2.2 g |
| Fiber | 2 g |
| Fat | 0.1 g |
| of which saturated | 0 g |
| Sodium | 4 mg |
What changes the calories
- Roasting or baking drives off water, so a cooked portion weighs less than the raw squash it came from and has more calories per gram.
- Oil or butter used for roasting or sautéing adds its own calories, and that can easily outweigh the squash itself in a small portion.
- Mashed squash and soups often include butter, cream, maple syrup or brown sugar, which raise the calories well above plain squash.
- The skin and seeds are usually removed before eating, so weighing the whole squash overstates what you actually eat.
Tips for logging it accurately
- Weigh the peeled, seeded flesh raw if you can, and log it as raw butternut squash; if you only weigh it after cooking, choose a cooked entry instead.
- Log any oil, butter, sugar or cream used in cooking as separate items so they are not missed.
- In BerryFit, you can snap a photo of your plate to log a roasted squash side, then adjust the portion and add the cooking fat if needed.
Log Butternut squash in seconds
Snap a photo of your meal or search for Butternut squash in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1 cup of butternut squash?
One cup of raw, cubed butternut squash (140 g) has 63 calories. It also has 16.4 g of carbs, 1.4 g of protein and 0.1 g of fat.
Is butternut squash high in carbs?
Most of its calories come from carbs, with 11.7 g per 100 g, including 2 g of fiber and 2.2 g of sugar. Per 100 g, that is still a modest amount compared with many starchy foods.
Does roasted butternut squash have more calories than raw?
Roasting removes water, so the same weight of roasted squash has more calories than raw, even though the squash itself gains no calories. Any oil used for roasting adds extra calories on top.
How much protein and fat is in butternut squash?
Butternut squash is very low in both, with 1 g of protein and 0.1 g of fat per 100 g raw.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Squash, winter, butternut, raw, FDC ID 169295); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
