Squash, winter, butternut, raw
* 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 | 21 MG | 23% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 1.2 MG | 8% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.2 MG | 9% | |
| Folate, total | 27 UG | 7% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 532 UG | 59% | |
| Vitamin E (alpha-tocopherol) | 1.4 MG | 10% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1.1 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 48 MG | 4% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 34 MG | 8% | |
| Phosphorus, P | 33 MG | 3% | |
| Potassium, K | 352 MG | 7% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 0.2 MG | 1% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.2 MG | 9% | |
| Selenium, Se | 0.5 UG | 1% |
Nutrition Highlights
- Very low in calories (45 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of Vitamin C, total ascorbic acid (23% DV).
- Rich source of Vitamin A, RAE (59% of Daily Value per 100g).
About Squash, winter, butternut, raw
This vibrant orange vegetable is a type of winter squash known for its bell-like shape and sweet, nutty flavor. It's packed with nutrients, particularly vitamin A in the form of beta-carotene, which gives it its characteristic color and supports eye health and immune function. With just 45 calories per 100 grams, it's a low-calorie option that provides 2 grams of fiber to support digestive health and help maintain steady blood sugar levels. The vegetable also contains small amounts of vitamin C, potassium, and several B vitamins, making it a nutritious addition to a balanced diet.
In the kitchen, this squash is incredibly versatile. Its dense, creamy flesh holds up well to roasting, baking, and steaming, and it can be pureed into soups, mashed as a side dish, or cubed and added to salads and grain bowls. The mild sweetness pairs beautifully with savory herbs like sage and thyme, as well as warming spices like cinnamon and nutmeg. It's also a popular choice for healthy comfort foods, such as butternut squash mac and cheese or creamy pasta sauces, offering a nutrient boost to traditionally indulgent dishes.
Dietary Information
Squash, winter, butternut, raw is considered low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Squash, winter, butternut, raw include Vitamin A, RAE (59% DV) , and Vitamin C, total ascorbic acid (23% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 45 calories per 100 grams, Squash, winter, butternut, raw gets 9% of its calories from protein, 104% from carbohydrates, and 2% from fat. This is lower than most foods and comparable to fruits and vegetables.
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