Squash, winter, butternut, frozen, cooked, boiled, with salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 3.5 MG | 4% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 16 UG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 167 UG | 19% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 19 MG | 1% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 9 MG | 2% | |
| Phosphorus, P | 14 MG | 1% | |
| Potassium, K | 133 MG | 3% | |
| Sodium, Na | 238 MG | 10% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.0 MG | 4% | |
| Manganese, Mn | 0.2 MG | 8% | |
| Selenium, Se | 0.5 UG | 1% |
Nutrition Highlights
- Very low in calories (39 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
About Squash, winter, butternut, frozen, cooked, boiled, with salt
Butternut squash is a versatile winter squash known for its sweet, nutty flavor and vibrant orange flesh. When frozen and cooked, it becomes tender and slightly creamy, making it a convenient option for quick meals. This vegetable is naturally low in calories and fat, with a 100g serving providing just 39 calories and virtually no fat. It offers a modest amount of protein (1.2g) and carbohydrates (10g), making it a light yet satisfying addition to meals. While it contains no fiber in its frozen, cooked form, fresh butternut squash is typically a good source of dietary fiber.
Butternut squash is rich in beta-carotene, which the body converts to vitamin A—essential for healthy vision, immune function, and skin health. It also provides vitamin C, potassium, and small amounts of B vitamins. The addition of salt during cooking enhances its flavor but should be considered if monitoring sodium intake. This squash is commonly used in soups, purees, and roasted vegetable medleys. It can also be mashed as a side dish or incorporated into baked goods for added moisture and nutrients. Its natural sweetness pairs well with warming spices like cinnamon, nutmeg, and sage, making it a popular choice for fall and winter recipes.
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