Butternut Squash Nutrition Facts: Calories, Macros & Health Benefits
Summary: Butternut Squash contains 185 calories, 7.5g protein, 22g carbs, and 7.8g fat per one cup (220g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one cup (220g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 185 kcal | 9% |
| Protein | 7.5g | 15% |
| Carbohydrates | 22.0g | 8% |
| Total Fat | 7.8g | 10% |
| Fiber | 1.8g | 6% |
| Sugar | 3.5g | -- |
| Saturated Fat | 4.2g | 21% |
| Cholesterol | 22.0mg | 7% |
| Sodium | 380.0mg | 17% |
| Potassium | 6.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 190.0mg | 1056% |
| Magnesium | 1.0mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 1.5mg | 88% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 25.0mcg | 6% |
| Vitamin E | 0.80mg | 5% |
| Vitamin K | 0.30mcg | 0% |
| Phosphorus | 320.0mg | 26% |
Is Butternut Squash Good for You?
Butternut Squash provides 185 calories per one cup (220g) with 7.5g protein, 22g carbohydrates, and 7.8g fat. It is a source of saturated fat (21% dv), sodium (17% dv), iron (1056% dv).
A healthier twist on classic mac and cheese where pureed butternut squash is blended into the cheese sauce, creating a creamy, nutrient-rich pasta dish with added vitamin A and fiber.
Key Health Benefits of Butternut Squash
- Saturated Fat (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1056% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (88% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 7.5g protein per serving to support satiety and muscle maintenance.
How to Track Butternut Squash Nutrition with Gram
Use Gram to log butternut squash and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in butternut squash?
Butternut Squash contains 185 calories per one cup (220g).
How much protein is in butternut squash?
Butternut Squash provides 7.5g of protein per one cup (220g).
How many carbs are in butternut squash?
Butternut Squash has 22g of carbohydrates per one cup (220g).
Is butternut squash good for tracking nutrition?
Yes. Butternut Squash can be logged by calories, macros, and micronutrients in the Gram app.
How should I use butternut squash in a meal plan?
Use Butternut Squash as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track butternut squash and thousands of other foods with the Gram app.