How healthy is butternut squash?
Is butternut squash healthy? Yes, for most people. Butternut squash scores 95/100 on the HowHealthyIs Score: 100 g provides 45 kcal, 532 µg vitamin A and 21 mg vitamin C. Butternut squash is very rich in vitamin A (as beta-carotene) and adds fiber and potassium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Butternut squash ranks higher than 95% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A100%
- Vitamin C52%
- Vitamin E21%
- Magnesium18%
- Potassium17%
- Fiber16%
- Iron9%
- Calcium8%
- Protein4%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 245 minus 1 = 244. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in butternut squash?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 45 kcal | 63 kcal | |
| Protein | 1 g | 1.4 g | 3% |
| Carbohydrates | 12 g | 16 g | 6% |
| Fiber | 2 g | 2.8 g | 10% |
| Sugars | 2.2 g | 3.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 532 µg | 745 µg | 83% |
| Vitamin C | 21 mg | 29 mg | 33% |
| Vitamin E | 1.4 mg | 2 mg | 13% |
| Minerals | |||
| Calcium | 48 mg | 67 mg | 5% |
| Iron | 0.7 mg | 1 mg | 5% |
| Potassium | 352 mg | 493 mg | 10% |
| Magnesium | 34 mg | 48 mg | 11% |
| Sodium | 4 mg | 5.6 mg | 0% |
Source: USDA FoodData Central, "Squash, winter, butternut, raw" (FDC 169295). Values rounded.
Why is butternut squash good for you?
- 745 µg vitamin A in 1 cup cubes, 83% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 29 mg vitamin C in 1 cup cubes, 33% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 2 mg vitamin E in 1 cup cubes, 13% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
Good ways to use it
- Roasted sides and soups
- Risotto and pasta
What should you watch out for?
- Nothing notable for most people.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.