Butternut Squash

Butternut Squash – Nutrition Facts (per 100 grams, cooked)

Calories: 45 kcal
Protein: 1.0 g
Fat: 0.1 g

• Saturated Fat: 0.02 g
• Monounsaturated Fat: 0.01 g
• Polyunsaturated Fat: 0.03 g
  Carbohydrates: 11.7 g
• Sugars: 2.2 g
• Fiber: 2.0 g
  Cholesterol: 0 mg
  Sodium: 4 mg

Vitamins in Butternut Squash

• Vitamin A: 11,155 IU (372% DV)
• Vitamin B1 (Thiamine): 0.1 mg (5% DV)
• Vitamin B2 (Riboflavin): 0.02 mg (2% DV)
• Vitamin B3 (Niacin): 1.2 mg (7% DV)
• Vitamin B5 (Pantothenic Acid): 0.4 mg (8% DV)
• Vitamin B6: 0.15 mg (8% DV)
• Vitamin B9 (Folate): 19 µg (5% DV)
• Vitamin B12: 0 µg (0% DV)
• Vitamin C: 15.1 mg (17% DV)
• Vitamin D: 0 IU (0% DV)
• Vitamin E: 1.3 mg (9% DV)
• Vitamin K: 2.0 µg (2% DV)

Minerals in Butternut Squash

• Calcium: 41 mg (3% DV)
• Phosphorus: 36 mg (5% DV)
• Magnesium: 34 mg (8% DV)
• Potassium: 284 mg (6% DV)
• Iron: 0.6 mg (3% DV)
• Zinc: 0.2 mg (2% DV)
• Selenium: 0.5 µg (1% DV)
• Copper: 0.07 mg (8% DV)
• Manganese: 0.2 mg (10% DV)

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Nutritional Benefits of Butternut Squash

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Extremely high in vitamin A, essential for vision, immune function, and skin health.
• Good source of vitamin C, which boosts immunity and promotes healthy skin.
• Rich in antioxidants, helping protect cells from damage and reduce inflammation.
• Contains fiber, which supports digestion and gut health.
• Low in calories but packed with nutrients, making it great for weight management.