Food guide

Butternut Squash

A sweet winter squash loaded with beta-carotene and over 6 g of fibre per cooked cup.

VegetablesFibre-RichPlant-Based

Butternut Squash, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of butternut squash, cooked for fair comparison. Typical serving: 1 cup cubed, cooked (205 g) — 82 kcal per 205 g serving.

Nutrition information for Butternut Squash
Nutrient	Per 100 g	Per serving (205 g)	Per 100 kcal
Energy	40 kcal	82 kcal	100 kcal
Protein	0.9 g	1.8 g	2.2 g
Carbohydrate	10.5 g	21.5 g	26.2 g
Fat	0.1 g	0.2 g	0.2 g
Fibre	3.2 g	6.6 g	8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of butternut squash, with a typical serving and FDA Daily Value for adults.

Micronutrients for Butternut Squash
Nutrient	Per 100 g	Per serving (205 g)	% DV
Vitamins
Vitamin A	558 µg	1144 µg	62%
Vitamin C	15.1 mg	31 mg	17%
Vitamin D	0 µg	0 µg	0%
Vitamin E	1.3 mg	2.7 mg	9%
Vitamin K	1 µg	2.1 µg	<1%
Thiamin	0.072 mg	0.15 mg	6%
Riboflavin	0.017 mg	0.035 mg	1%
Niacin	0.97 mg	2 mg	6%
Vitamin B6	0.12 mg	0.25 mg	7%
Folate	19 µg	39 µg	5%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.36 mg	0.74 mg	7%
Minerals
Calcium	41 mg	84.1 mg	3%
Iron	0.6 mg	1.2 mg	3%
Magnesium	29 mg	59.5 mg	7%
Phosphorus	27 mg	55.4 mg	2%
Potassium	284 mg	582 mg	6%
Sodium	4 mg	8.2 mg	<1%
Zinc	0.13 mg	0.27 mg	1%
Selenium	0.5 µg	1 µg	<1%
Copper	0.065 mg	0.13 mg	7%
Manganese	0.17 mg	0.35 mg	7%

Source: USDA FoodData Central — Squash, winter, butternut, cooked, baked, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat butternut squash?

Several days' vitamin A equivalent per cup, from carotenoids.
Satisfying starchy texture at a third of the calories of the same weight of pasta.
Stores for months in a cool cupboard.

How to include it

Roast halves cut-side down, then scoop the flesh.
Blend into a soup with ginger and chilli.
Cube and roast into grain bowls with feta and seeds.

Things to consider

Peeling raw squash is genuinely awkward — roast halved instead.
Higher in carbohydrate than green vegetables, which matters for some meal plans.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Sweet Potato, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Fibre-RichNutrient-Dense

Sweet Potato, baked

A starchy vegetable rich in beta-carotene, with fibre concentrated in and near the skin.

kcal: 90
protein: 2 g
fibre: 3.3 g

per 100 g · Typical serving: 100 g baked

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VegetablesPlant-Based

Pumpkin, cooked

Very high in vitamin A for very few calories, and tinned purée is as good as fresh.

kcal: 20
protein: 0.7 g
fibre: 1.1 g

per 100 g · Typical serving: 1 cup cooked, mashed (245 g)

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LegumesProtein-Rich

Chickpeas, cooked

A cheap pulse delivering 14 g protein and 12 g fibre per cooked cup, plus folate and iron.

kcal: 164
protein: 8.8 g
fibre: 7.6 g

per 100 g · Typical serving: 1 cup cooked (164 g)

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