Butternut Squash Nutrition Facts
A 100 g serving of butternut squash contains 45 kcal, 1.0g protein (lime), 0.1g fat (pink) and 11g carbohydrate (blue). It has modest fiber and 2.2g sugar. Its other nutrient values are modest — see the full breakdown below.
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
How Cooking Changes The Numbers
Per 100 g, from each preparation's own USDA data.
| Preparation | Kcal | Protein | Fat | Carbs | Note |
|---|---|---|---|---|---|
| Raw | 45 | 1.0 g | 0.1 g | 11 g | Reference entry |
| With salt | 40 | 0.9 g | 0.1 g | 11 g | Cooked, baked, with salt |
| Without salt | 40 | 0.9 g | 0.1 g | 11 g | Cooked, baked, without salt |
Understanding Butternut Squash Nutrition
Butternut Squash is a low-calorie vegetable that delivers fiber, vitamins and minerals for very few calories. At 45 kcal per 100 g serving, it provides 1.0g of protein, 11g of carbohydrate and 0.1g of fat. Butternut Squash is particularly rich in vitamin C, delivering 21mg — 24% of the daily value — in a single serving. It has modest fiber and 2.2g sugar.
For athletes and anyone tracking macros, butternut squash is a straightforward source of carbohydrate energy, useful around training for topping up glycogen. Its fiber and micronutrient content makes it a useful addition to a balanced macro split without pulling calories too high.
Frequently Asked Questions
How many calories are in a 100 g serving of butternut squash?
A 100 g serving of butternut squash has 45 kcal, 1.0g protein, 0.1g fat and 11g carbohydrate.
How much protein is in butternut squash?
1.0g per 100 g serving.
Is butternut squash high in sugar or fiber?
It has modest fiber and 2.2g sugar — 2.0g fiber and 2.2g sugar per 100 g serving.
Which nutrients is butternut squash richest in?
No single micronutrient stands out sharply — see the full breakdown below.
Is butternut squash good for tracking macros?
For athletes and anyone tracking macros, butternut squash is a straightforward source of carbohydrate energy, useful around training for topping up glycogen.
Does cooking butternut squash change its nutrients?
Cooked butternut squash runs about 11% lower in calories per equivalent serving compared to the raw reference — see the cooking table above for specific preparations.
Log the butternut squash in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Squash, winter, butternut, raw (FDC ID 169295), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.