Calories in Butternut Squash 🫐
Per 1 cup cubed (140g)
Nutrition Facts
Serving: 1 cup cubed (140g)
About Butternut Squash
Butternut Squash is a nutrient-packed vegetable with a sweet mild taste profile. At just 31 calories per 1 cup cubed (140g), it delivers an impressive array of vitamins and minerals without adding many calories to your daily intake. Known especially for eye health, butternut squash is a cornerstone of healthy eating. It works beautifully raw, steamed, roasted, or added to soups and stir-fries.
Health Benefits of Butternut Squash
Rich in Vitamin A
Butternut Squash is an excellent source of vitamin A, a nutrient essential for eye health. Including butternut squash in your diet regularly helps ensure you meet your daily requirements for this important nutrient.
Low-Calorie Nutrient Density
At only 31 calories per serving, butternut squash packs a remarkable amount of vitamins and minerals relative to its calorie count. This makes it one of the most nutrient-dense foods you can add to your plate.
Potassium for Heart Health
With 262mg of potassium per serving, butternut squash helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Ultra Low-Calorie Choice
At just 31 calories per serving, butternut squash is one of the lowest-calorie options in its category. You can enjoy generous portions without significantly impacting your daily calorie budget, making it perfect for volume eating during weight management.
Calories by Serving Size
Different serving sizes of butternut squash and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| ½ cup (70g) | 16 | 3.4g | 0.8g | 0.1g |
| Small serving (105g) | 23 | 5.1g | 1.1g | 0.2g |
| 1 cup (140g) | 31 | 6.8g | 1.5g | 0.3g |
| 1.5 cups (210g) | 46 | 10.2g | 2.2g | 0.4g |
| 2 cups (280g) | 62 | 13.6g | 3.0g | 0.6g |
| Large serving (420g) | 93 | 20.4g | 4.5g | 0.9g |
Is Butternut Squash Good for Weight Loss?
Butternut Squash is an excellent choice for weight loss at just 31 calories per 1 cup cubed (140g). Its ultra-low calorie count means you can eat generous portions without worrying about your daily calorie budget. Foods this low in calories are often called 'free foods' in many diet plans because the energy cost of digesting them nearly equals their calorie content. Pair butternut squash with lean protein for a satisfying, diet-friendly meal. Tracking your intake with an app like Calory can help you see just how much room butternut squash leaves in your daily calorie goal.
Butternut Squash and Popular Diets
How butternut squash fits into common eating plans:
Frequently Asked Questions
How many calories in butternut squash?
Butternut Squash (1 cup cubed (140g)) contains approximately 31 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is butternut squash good for weight loss?
Yes, butternut squash is a great choice for weight loss at only 31 calories per serving. Its low calorie count means you can enjoy it freely as part of a calorie-controlled diet. Include it as part of a balanced diet with adequate protein for best results.
What is the best way to cook butternut squash?
For maximum nutrition, steaming or lightly sauteing butternut squash preserves the most vitamins and minerals. Roasting brings out natural sweetness and adds flavor. Eating it raw (when applicable) retains heat-sensitive nutrients. Avoid boiling for extended periods, which can leach water-soluble vitamins.
How should I store butternut squash?
Store fresh butternut squash in a cool place or refrigerator to maximize shelf life. Most vegetables last longest in the crisper drawer of your refrigerator. You can also freeze butternut squash for longer storage. Frozen varieties retain most of their nutritional value and are often more affordable.
Track Butternut Squash in Calory
Scan, search, or snap a photo. Calory makes logging butternut squash instant with AI-powered food recognition.