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Fruit & vegetables

Butternut squash

Butternut squash nutrition per 100 g, based on the raw edible portion. Values vary naturally by variety and freshness.

Nutrition per100 g
45kcal
188 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein1.0 g
2% RI*
Carbohydrates11.7 g
4% RI*
Fat0.1 g
0% RI*
Saturated fat0.0 g
0% RI*
Fibre2.0 g
8% RI*
Sugars2.2 g
2% RI*

Vitamins

Vitamin C21.0 mg
26% RI*
Vitamin E1.4 mg
12% RI*
Vitamin K1.1 µg
1% RI*
Vitamin B60.2 mg
11% RI*
Folate27.0 µg
14% RI*

Minerals

Calcium48.0 mg
6% RI*
Iron0.7 mg
5% RI*
Magnesium34.0 mg
9% RI*
Phosphorus33.0 mg
5% RI*
Potassium352.0 mg
18% RI*
Sodium4.0 mg
0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind butternut squash

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Provides 2.0 g of fibre per 100 g, which supports normal digestion and helps meals feel filling.
  • Contains 21.0 mg vitamin C per 100 g, supporting collagen formation and normal immune function.
  • Contributes potassium (352 mg per 100 g), which supports normal muscle and nerve function.
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THE DOWNSIDE

What to keep in mind

  • Raw portions may cause digestive discomfort in sensitive people; cooking often improves tolerance.
  • Nutrient values vary by variety, freshness and cooking method.
  • It should complement, not replace, a varied diet with adequate protein, fats and other food groups.