Butternut Squash - calories, carbs, nutrition

Butternut Squash Nutritional Facts

Serving Size: 1 cup

• Carbs - 19 g
• Dietary Fiber - 3 g
• Sugars - 9 g
• Fat - 2 g
• Saturated - 1 g
• Polyunsaturated - 0 g
• Monounsaturated - 0 g
• Trans - 0 g
• Protein - 1 g
• Sodium - 390 mg
• Potassium - 330 mg
• Cholesterol - 5 mg
• Vitamin A - 6 %
• Vitamin C - 4 %
• Calcium - 4 %
• Iron - 2 %

Percentages are based on a diet of 2000 calories a day.

How many calories are in butternut squash?

Butternut Squash contain around 100 calories, but this can vary by the serving size and how you consume it. Below are the calorie contents of different serving sizes of butternut squash:

• 1 cup: 100 grams
• 1 container (2 cup): 200 grams
• 1 teaspoon: 2.1 grams
• 1 tablespoon: 6.3 grams
• 1 fluid ounce: 12.5 grams
• 1 milliliter: 0.4 grams
• 1 pint: 200 grams
• 1 quart: 400 grams
• 1 liter: 422.7 grams
• 1 gallon: 1600 grams

If you are unsure about the size of your butternut squash, you can estimate that an average butternut squash contains about 100 calories. About 78% of butternut squash calories come from carbs, 4% from protein, and 18% from fat.

How many carbs are in butternut squash?

Here is the carb content of standard serving sizes butternut squash:

• 1 cup: 19 grams
• 1 container (2 cup): 38 grams
• 1 teaspoon: 0.4 grams
• 1 tablespoon: 1.2 grams
• 1 fluid ounce: 2.4 grams
• 1 milliliter: 0.1 grams
• 1 pint: 38 grams
• 1 quart: 76 grams
• 1 liter: 80.3 grams
• 1 gallon: 304 grams

Butternut Squash also contains 3 grams of fiber, depending on its size. You can subtract 3 grams if you are looking for the net carb content 16 (net carbs = total carbs - fiber).

How does Butternut Squash fit into your Daily Goals?

This table contains Fitness Goals for Heart Healthy:

This table contains Fitness Goals for Low Carb:

This table contais Fitness Goals for Macronutrients Focused:

How long would it take to burn off 100 calories?

Values estimated based on person weighing 140 lbs.

• Cycling - 15 minutes
• Running - 10 minutes
• Cleaning - 36 minutes
• Walking - 33 minutes
• Boxing - 59 minutes
• Dansing - 65 minutes
• Basketball - 75 minutes
• Curling - 85 minutes
• Badminton - 63 minutes
• Skiing - 64 minutes
• Gardening - 19 minutes
• Dog Walking - 99 minutes

How many protein are in butternut squash?

Butternut Squash is a good source of quality protein, with just 1 cup containing 1 grams.

Look at the list of protein content in different servings of butternut squash:

• 1 cup: 1 grams
• 1 container (2 cup): 2 grams
• 1 teaspoon: 0 grams
• 1 tablespoon: 0.1 grams
• 1 fluid ounce: 0.1 grams
• 1 milliliter: 0 grams
• 1 pint: 2 grams
• 1 quart: 4 grams
• 1 liter: 4.2 grams
• 1 gallon: 16 grams

Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation.

How many sugar are in butternut squash?

However, despite having all the nutritious qualities of butternut squash, 1 cup of butternut squash comes with almost 9 extra grams of added sugar.

Compare the sugar content of different servings of butternut squash:

• 1 cup: 9 grams
• 1 container (2 cup): 18 grams
• 1 teaspoon: 0.2 grams
• 1 tablespoon: 0.6 grams
• 1 fluid ounce: 1.1 grams
• 1 milliliter: 0 grams
• 1 pint: 18 grams
• 1 quart: 36 grams
• 1 liter: 38 grams
• 1 gallon: 144 grams

If you are liberal with your servings, this makes it easy to consume a lot of sugar without meaning to. To make sure you are not getting too much, check the labels and choose serving with the least amount of added sugar. Also, remember to watch your portion size.

How much fat is in butternut squash?

Butternut Squash contain on average 2 grams of total fat per serve (1 cup) – the majority - 1 grams - of that fat is also classified as unsaturated, with only 1 grams being saturated fat.

Here is an example of the fat content in popular servings of butternut squash:

• 1 cup: 2 grams
• 1 container (2 cup): 4 grams
• 1 teaspoon: 0 grams
• 1 tablespoon: 0.1 grams
• 1 fluid ounce: 0.3 grams
• 1 milliliter: 0 grams
• 1 pint: 4 grams
• 1 quart: 8 grams
• 1 liter: 8.5 grams
• 1 gallon: 32 grams