Butternut Squash, Cooked
Cooked butternut squash is a light and nutritious food with low calories and minimal fat content. It is rich in dietary fiber, which supports healthy digestion and intestinal regularity. It offers an excellent amount of vitamin A and vitamin C, essential for skin health and immune function. Additionally, it provides potassium, calcium, and iron, which contribute to mineral balance and overall vitality.
Macro Impact
A Serving (205 g) of Butternut Squash, Cooked contains 82 calories, 1.8 g of protein, 21.5 g of carbohydrates, and 0.18 g of fat.
Calorie Burn
How long would it take to burn off 82 calories?
- Walking3.5 mph, moderate pace15 min
- YogaModerate effort, gentle pace21 min
- SwimmingFreestyle, moderate effort11 min
- Biking12–14 mph, moderate effort8 min
- StairsStair climbing, moderate pace10 min
- Running5 mph (12 min/mile)8 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (205 g)
Carbohydrates
- Carbohydrates21.5 / 313 g(7%)
- Dietary Fiber6.6 / 38 g(17%)
- Soluble Fiber2.1 g
- Insoluble Fiber4.5 g
- Total Sugars4 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat0.18 / 83 g(0%)
- Saturated Fat0.04 / 25 g(0%)
- Trans Fat0 g
- Monounsaturated Fat0.01 g
- Polyunsaturated Fat0.08 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.05 g
- Omega-60.03 g
- Omega-90.01 g
- Oleic Acid0.01 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0 g
- Caprylic Acid0 g
- Linoleic Acid0.03 g
- Myristic Acid0 g
- Palmitic Acid0.03 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.05 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein1.8 / 56 g(3%)
Amino Acids
- Lysine0.07 g
- Serine0.07 g
- Valine0.08 g
- Alanine0.08 g
- Cystine0.02 g
- Cysteine0 g
- Proline0.07 g
- Taurine0 mg
- Arginine0.1 g
- Histidine0.03 g
- Threonine0.06 g
- Isoleucine0.07 g
- Methionine0.02 g
- Tryptophan0.03 g
- Glutamic Acid0.32 g
- Aspartic Acid0.2 g
- Phenylalanine0.07 g
- Glycine0.07 g
- Leucine0.1 g
- Tyrosine0.06 g
Vitamins
- Vitamin A1,143.9 / 900 ug(127%)
- Vitamin C31 / 90 mg(34%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E2.6 / 15 mg(18%)
- Vitamin K2.1 / 120 ug(2%)
- Vitamin B60.25 / 1.3 mg(20%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.15 / 1.2 mg(12%)
- Riboflavin (B2)0.03 / 1.3 mg(3%)
- Niacin (B3)2 / 16 mg(12%)
- Folate38.9 / 400 ug(10%)
- Pantothenic Acid (B5)0.74 / 5 mg(15%)
- Biotin0 / 30 ug(0%)
- Choline18.5 / 550 mg(3%)
Minerals
- Calcium84.1 / 1,000 mg(8%)
- Iron1.2 / 8 mg(15%)
- Magnesium59.4 / 420 mg(14%)
- Phosphorus55.3 / 700 mg(8%)
- Potassium582.2 / 3,400 mg(17%)
- Sodium8.2 / 2,300 mg(0%)
- Zinc0.27 / 11 mg(2%)
- Copper0.13 / 0.9 mg(15%)
- Manganese0.35 / 2.3 mg(15%)
- Selenium1 / 55 ug(2%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water180 / 3,700 g(5%)
- Caffeine0 mg
- Alcohol0 g
Sources
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