How many calories are in raw butternut squash?
Raw butternut squash (1 cup, cubes, 140 g) has 63 calories. 100 g has 45 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 60.
Nutrition database · Squash and pumpkin
Raw Butternut Squash Nutrition Facts
Raw butternut squash (1 cup, cubes, 140 g) has 63 calories, 1.4 g protein, 16.4 g carbohydrate and 0.1 g fat, according to USDA FoodData Central. 100 g has 45 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Raw Butternut Squash Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup, cubes (140 g)
At a glance
- Calories
- 63
- Protein
- 1.4 g · 3%
- Total carbohydrate
- 16.4 g · 6%
- Total fat
- 0.1 g · 0%
- Dietary fiber
- 2.8 g · 10%
- Total sugars
- 3.1 g · 0%
- Sodium
- 5.6 mg · 0%
Opens the free label generator with this amount of raw butternut squash already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 63 | 45 | |
| Total fat | 0.1 g | 0% | 0.1 g |
| Saturated fat | <0.1 g | 0% | 0.02 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.01 g | |
| Polyunsaturated fat | 0.1 g | 0.04 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 5.6 mg | 0% | 4 mg |
| Total carbohydrate | 16.4 g | 6% | 11.7 g |
| Dietary fiber | 2.8 g | 10% | 2 g |
| Total sugars | 3.1 g | 2.2 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 1.4 g | 1 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 745 mcg | 83% | 532 mcg |
| Vitamin C | 29 mg | 33% | 21 mg |
| Vitamin E | 2 mg | 13% | 1.44 mg |
| Vitamin K | 1.5 mcg | 1% | 1.1 mcg |
| Thiamin (B1) | 0.14 mg | 12% | 0.1 mg |
| Riboflavin (B2) | <0.1 mg | 2% | 0.02 mg |
| Niacin (B3) | 1.7 mg | 11% | 1.2 mg |
| Vitamin B6 | 0.22 mg | 13% | 0.15 mg |
| Folate (DFE) | 38 mcg | 9% | 27 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | not reported | ||
| Minerals | |||
| Calcium | 67 mg | 5% | 48 mg |
| Iron | 0.98 mg | 5% | 0.7 mg |
| Potassium | 493 mg | 10% | 352 mg |
| Magnesium | 48 mg | 11% | 34 mg |
| Phosphorus | 46 mg | 4% | 33 mg |
| Zinc | 0.21 mg | 2% | 0.15 mg |
| Copper | 0.1 mg | 11% | 0.07 mg |
| Manganese | 0.28 mg | 12% | 0.2 mg |
| Selenium | 0.7 mcg | 1% | 0.5 mcg |
| Other | |||
| Water | 121 g | 86.4 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Raw Butternut Squash nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, cubes | 140 g | 63 | 16.4 g | 1.4 g | 0.1 g | 2.8 g | 3.1 g |
| 100 g | 100 g | 45 | 11.7 g | 1 g | 0.1 g | 2 g | 2.2 g |
| 1 oz | 28.4 g | 13 | 3.3 g | 0.3 g | <0.1 g | 0.6 g | 0.6 g |
How much vitamin A is in raw butternut squash?
Raw butternut squash (1 cup, cubes, 140 g) has 745 mcg of vitamin A, 83% of the Daily Value. 100 g has 532 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much vitamin C is in raw butternut squash?
Raw butternut squash (1 cup, cubes, 140 g) has 29 mg of vitamin C, 33% of the Daily Value. 100 g has 21 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Raw Butternut Squash nutrition per 100 grams
100 g of raw butternut squash has 45 calories, 1 g protein, 11.7 g carbohydrate, 2 g fiber, 2.2 g sugars and 0.1 g fat.
Where the calories in raw butternut squash come from
About 91% of the calories in raw butternut squash come from carbohydrate, 2% from fat and 8% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Raw Butternut Squash nutrition label for Canada, the EU and the UK
The same serving of raw butternut squash, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup, cubes (140g) / pour 1 cup, cubes (140g)
Calories
60
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 5 mg | 0 % |
| Carbohydrate / Glucides | 16 g | 6 % |
| Fibre / Fibres | 3 g | 10 % |
| Sugars / Sucres | 3 g | 3 % |
| Protein / Protéines | 1 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 67 mg | 5 % |
| Iron / Fer | 1 mg | 5 % |
| Potassium | 493 mg | 14 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 188 kJ / 45 kcal |
| Fat | 0.1 g |
| of which saturates | 0.0 g |
| Carbohydrate | 12 g |
| of which sugars | 2.2 g |
| Protein | 1.0 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 140g | %RI* | |
|---|---|---|---|
| Energy | 188 kJ 45 kcal |
264 kJ 63 kcal |
3.2% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 12g | 16g | 6.3% |
| of which sugars | 2.2g | 3.1g | 3.4% |
| Fibre | 2.0g | 2.8g | - |
| Protein | 1.0g | 1.4g | 2.8% |
| Salt | 0 gg | 0.01g | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about raw butternut squash
How many calories are in raw butternut squash?
Raw butternut squash (1 cup, cubes, 140 g) has 63 calories. 100 g has 45 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 60.
How many calories are in 100 g of raw butternut squash?
100 g of raw butternut squash has 45 calories, 1 g protein, 11.7 g carbohydrate and 0.1 g fat.
How much protein is in raw butternut squash?
Raw butternut squash (1 cup, cubes, 140 g) has 1.4 g protein, 3% of the 50 g Daily Value. 100 g has 1 g.
How many calories are in raw butternut squash, raw vs cooked?
100 g of raw butternut squash has 45 calories raw and 40 calories baked. It takes up water as it cooks, so the same weight holds fewer calories. Weigh it in the same state as the values you use.
What is a serving of raw butternut squash?
This page defaults to 1 cup, cubes (140 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for raw butternut squash.
Can I use raw butternut squash in a Nutrition Facts label calculation?
Yes. Open the generator with raw butternut squash added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Raw Butternut Squash compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Raw Butternut SquashSquash, winter, butternut, raw | 45 | 1 g | 0.1 g | 11.7 g |
| Butternut SquashSquash, winter, butternut, cooked, baked, without salt | 40 | 0.9 g | 0.09 g | 10.5 g |
Related foods
Often compared or used with raw butternut squash
- Pumpkin30 cal per 1 cup (1" cubes)
- Spaghetti Squash42 cal per 1 cup
- Acorn Squash115 cal per 1 cup, cubes
- Butternut Squash Baked with Salt82 cal per 1 cup, cubes
- Acorn Squash Raw56 cal per 1 cup, cubes
More in Squash and pumpkin
- Canned Pumpkin83 cal per 1 cup
- Zucchini21 cal per 1 cup, chopped
- Cooked Zucchini27 cal per 1 cup, sliced
- Pumpkin Pie Filling281 cal per 1 cup
- Summer Squash18 cal per 1 cup, sliced
- Yellow Squash24 cal per 1 cup sliced
- Acorn Squash Baked with Salt115 cal per 1 cup, cubes
- Acorn Squash Boiled Mashed83 cal per 1 cup, mashed
Tools and guides for labeling raw butternut squash
If you make and sell a product that contains raw butternut squash, these free tools cover the next steps.
- Nutrition Facts label generatorAdd raw butternut squash and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare raw butternut squash with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169295: "Squash, winter, butternut, raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with raw butternut squash
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