Butternut Squash
Butternut squash is a low-calorie vegetable rich in dietary fiber, making it a great choice for light and satisfying meals. It offers important minerals like potassium and calcium that support everyday health. This vegetable is a natural source of vitamins such as vitamin A, key for vision and skin health, and vitamin C, which aids immune function. With very low saturated fat content, it fits well into a balanced diet.
Macronutrient distribution
A Serving (205 g) of Butternut Squash contains 86 calories, 2.1 g of protein, 20.9 g of carbohydrates, and 0.31 g of fat.
- Protein
- 2.1 g9%
- Carbs
- 20.9 g88%
- Fat
- 0.3 g3%
of calories
Calorie Burn
How long would it take to burn off 86 calories?
- Walking3.5 mph, moderate pace15 min
- YogaModerate effort, gentle pace22 min
- SwimmingFreestyle, moderate effort11 min
- Biking12–14 mph, moderate effort8 min
- StairsStair climbing, moderate pace11 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
- Carbohydrates20.9 / 313 g(7%)
- Dietary Fiber3.7 / 38 g(10%)
- Soluble Fiber1.3 g
- Insoluble Fiber2.5 g
- Total Sugars8.4 g
- Other Carbohydrates8.8 g
Fats
- Total Fat0.31 / 83 g(0%)
- Saturated Fat0.06 / 25 g(0%)
- Monounsaturated Fat0.02 g
- Polyunsaturated Fat0.06 g
- Omega-30.05 g
- Omega-60.05 g
- Omega-90.01 g
- Oleic Acid0.01 g
- Lauric Acid0 g
- Stearic Acid0.01 g
- Linoleic Acid0.03 g
- Myristic Acid0.01 g
- Palmitic Acid0.04 g
- Alpha-Linolenic Acid (ALA)0.06 g
Protein
- Protein2.1 / 56 g(4%)
Amino Acids
- Lysine0.08 g
- Serine0.08 g
- Valine0.08 g
- Alanine0.08 g
- Cystine0.02 g
- Cysteine0.02 g
- Proline0.06 g
- Arginine0.12 g
- Histidine0.02 g
- Threonine0.06 g
- Isoleucine0.08 g
- Methionine0.02 g
- Tryptophan0.02 g
- Glutamic Acid0.35 g
- Aspartic Acid0.31 g
- Phenylalanine0.04 g
- Glycine0.06 g
- Leucine0.1 g
- Tyrosine0.04 g
Vitamins
- Vitamin A758.5 / 900 ug(84%)
- Vitamin C43.1 / 90 mg(48%)
- Vitamin E2.5 / 15 mg(16%)
- Vitamin K2.3 / 120 ug(2%)
- Vitamin B60.31 / 1.3 mg(24%)
- Thiamin (B1)0.12 / 1.2 mg(10%)
- Riboflavin (B2)0.04 / 1.3 mg(3%)
- Niacin (B3)1.9 / 16 mg(12%)
- Folate49.2 / 400 ug(12%)
- Pantothenic Acid (B5)0.72 / 5 mg(14%)
- Biotin3.6 / 30 ug(12%)
- Choline16.8 / 550 mg(3%)
Minerals
- Calcium69.7 / 1,000 mg(7%)
- Iron0.76 / 8 mg(9%)
- Magnesium40.8 / 420 mg(10%)
- Phosphorus59.4 / 700 mg(8%)
- Potassium721.6 / 3,400 mg(21%)
- Sodium2.1 / 2,300 mg(0%)
- Zinc0.33 / 11 mg(3%)
- Copper0.16 / 0.9 mg(18%)
- Manganese0.18 / 2.3 mg(8%)
- Selenium0.61 / 55 ug(1%)
- Molybdenum8.6 / 45 ug(19%)
Other
- Water180.2 / 3,700 g(5%)
Sources
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