Calories in Butternut Squash: Per 100 g, Per Serving & Nutrition Facts
45 kcal (188 kJ) per 100 g · P/F/C 1/0.1/12 g
Serving (150 g) — 68 kcal (282 kJ) · Nutri-Score A
Figures are for: Butternut squash, raw
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is butternut squash healthy?
Yes. On its nutrient profile, butternut squash is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 45 kcal per 100 g, so a 150 g serving is 68 kcal.
- Counts toward your fruit and vegetables: a 150 g serving is 38% of the 400 g a day the WHO advises.
A typical serving is 150 g: 68 kcal, 1.5 g protein, 0.2 g fat and 18 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Butternut squash has dense, sweet orange flesh, rich in beta-carotene, at about 45 calories per 100 g raw.
How many calories in butternut squash: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 45 kcal | 68 kcal |
| Energy (kilojoules) | 188 kJ | 282 kJ |
| Protein | 1 g | 1.5 g |
| Fat | 0.1 g | 0.2 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 12 g | 18 g |
| incl. sugars | 2.2 g | 3.3 g |
| incl. fiber | 2 g | 3 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 169295, “Squash, winter, butternut, raw” — the measured composition of this exact food, raw, as you weigh it before cooking, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 9%fat 2%carbs 89%
Vitamins and minerals in butternut squash
Per 100 g, the standouts are vitamin A — 532 mcg, 59% of the Daily Value (#2 of 30 in our vegetables section); vitamin C — 21 mg, 23% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin A | 532 mcg | 798 mcg | 89% |
| Vitamin C | 21 mg | 32 mg | 35% |
| Vitamin E | 1.4 mg | 2.2 mg | 14% |
| Thiamin (B1) | 0.1 mg | 0.15 mg | 13% |
| Niacin (B3) | 1.2 mg | 1.8 mg | 11% |
| Vitamin B6 | 0.15 mg | 0.23 mg | 14% |
| Folate (B9) | 27 mcg | 41 mcg | 10% |
| Potassium | 352 mg | 528 mg | 11% |
| Calcium | 48 mg | 72 mg | 6% |
| Magnesium | 34 mg | 51 mg | 12% |
| Phosphorus | 33 mg | 50 mg | 4% |
| Iron | 0.7 mg | 1.1 mg | 6% |
| Copper | 0.07 mg | 0.11 mg | 12% |
| Manganese | 0.2 mg | 0.3 mg | 13% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Squash, winter, butternut, raw” (FDC ID 169295, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Butternut Squash calories by weight, 50–300 g
150 g of butternut squash has 68 calories and 200 g has 90. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 23 | 0.5 / 0.1 / 5.9 | 1 |
| 100 g | 45 | 1 / 0.1 / 12 | 2 |
| 150 g — typical serving | 68 | 1.5 / 0.2 / 18 | 3 |
| 200 g | 90 | 2 / 0.2 / 23 | 4 |
| 250 g | 113 | 2.5 / 0.3 / 29 | 5 |
| 300 g | 135 | 3 / 0.3 / 35 | 6 |
Try it with your numbers
Portion → calories and macros
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Butternut Squash: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Spaghetti squash, cooked | 27 | 0.7 / 0.3 / 6.5 |
| Baked pumpkin | 32 | 1 / 0.1 / 7.5 |
| Butternut squash, raw | 45 | 1 / 0.1 / 12 |
Butternut Squash: more nutrition highlights
It has 3 g of fiber per serving — roughly 12% of the 25 g a day most adults fall short of.
How much movement is one serving?
A 150 g serving is 68 kcal — roughly 22 min of easy walking or 8 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Butternut Squash: swaps and alternatives
No need to swap: butternut squash already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 2.2 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of butternut squash.
Butternut Squash vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Okra | 33 | 1.9 / 0.2 / 7.5 |
| Carrots | 35 | 1.3 / 0.1 / 9.3 |
| Broccoli | 35 | 2.4 / 0.4 / 7.3 |
| Green Beans | 35 | 1.9 / 0.3 / 7.7 |
| Brussels Sprouts | 37 | 2.6 / 0.5 / 7.1 |
| Butternut Squash | 45 | 1 / 0.1 / 12 |
| Artichokes | 47 | 3.3 / 0.2 / 11 |
FAQ
How many calories are in 100 g of butternut squash?
100 g of butternut squash has 45 calories, with 1 g protein, 0.1 g fat and 12 g carbohydrates (2 g fiber).
How many calories are in a serving of butternut squash?
A 150 g serving has 68 calories: 1.5 g protein, 0.2 g fat and 18 g carbs.
What are the macros of butternut squash?
Per 100 g: 1 g protein, 12 g carbs and 0.1 g fat. By calories that's about 9% protein, 89% carbs and 2% fat.
How long do you have to walk to burn a serving of butternut squash?
About 22 min of easy walking or 8 min of cycling for a 70 kg (154 lb) person — that's the 68 calories in a 150 g serving.
What vitamins and minerals are in butternut squash?
Per 100 g, butternut squash is richest in vitamin A (532 mcg, 59% DV), vitamin C (21 mg, 23% DV) — from USDA FoodData Central record 169295.
How much fiber is in butternut squash?
100 g of butternut squash has 2 g of fiber; a 150 g serving has 3 g — 12% of the 25 g a day the WHO recommends.
How do the calories in butternut squash change with the type and cooking method?
Per 100 g it ranges from 27 kcal (spaghetti squash, cooked) to 45 kcal (butternut squash, raw).