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.
Macronutrient distribution
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.
- Protein
- 1.8 g8%
- Carbs
- 21.5 g90%
- Fat
- 0.2 g2%
of calories
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
Fats
- Total Fat0.18 / 83 g(0%)
- Saturated Fat0.04 / 25 g(0%)
- Monounsaturated Fat0.01 g
- Polyunsaturated Fat0.08 g
- Omega-30.05 g
- Omega-60.03 g
- Omega-90.01 g
- Oleic Acid0.01 g
- Stearic Acid0 g
- Linoleic Acid0.03 g
- Palmitic Acid0.03 g
- Alpha-Linolenic Acid (ALA)0.05 g
Protein
- Protein1.8 / 56 g(3%)
Amino Acids
- Lysine0.07 g
- Serine0.07 g
- Valine0.08 g
- Alanine0.08 g
- Cystine0.02 g
- Proline0.07 g
- 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 E2.6 / 15 mg(18%)
- Vitamin K2.1 / 120 ug(2%)
- Vitamin B60.25 / 1.3 mg(20%)
- 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%)
- 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%)
Other
- Water180 / 3,700 g(5%)
Sources
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