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Butternut Squash

Squash, winter, butternut, raw

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Nutrition Facts

Serving Size

1 cup, cubes (140g)

Amount per serving

Calories

63

% Daily Value *

Total Fat 0.1g

Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 6mg

Total Carbohydrate 16.4g

Dietary Fiber 2.8g

Total Sugars 3.1g

Protein 1.4g

Vitamin D 0 IU

Calcium 67mg

Iron 1mg

Potassium 493mg

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
33%
29.4 mg
Thiamin
12%
0.14 mg
Riboflavin
2%
0.03 mg
Niacin
11%
1.68 mg
Pantothenic Acid
11%
0.56 mg
Vitamin B6
13%
0.22 mg
Folate
37.8 mcg
Folic Acid
0 mcg
Food Folate
37.8 mcg
Fortified Folate
37.8 mcg
Choline
Betaine
Vitamin B12
0%
0 mcg
Added Vitamin B12
Biotin
Vitamin A
83%
745 mcg
Retinol
0 mcg
Beta Carotene
5920 mcg
Alpha Carotene
1170 mcg
Beta Cryptoxanthin
4860 mcg
Vitamin A IU
298%
14900 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
0 mcg
Vitamin E
13%
2.02 mg
Added Vitamin E
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
1%
1.54 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
5%
67.2 mg
Iron
5%
0.98 mg
Magnesium
11%
47.6 mg
Phosphorus
4%
46.2 mg
Potassium
10%
493 mg
Sodium
0%
5.6 mg
Zinc
2%
0.21 mg
Copper
11%
0.1 mg
Manganese
12%
0.28 mg
Selenium
1%
0.7 mcg
Fluoride
Iodine

Fat
0%
0.14 g
Saturated Fat
0%
0.03 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
Myristic Acid
0 g
Pentadecylic Acid
Palmitic Acid
0.03 g
Margaric Acid
Stearic Acid
0 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
0.01 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
0 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
0.01 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
0.06 g
9,12-octadecadienoic Acid
0.02 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.04 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
0 g
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
3%
1.4 g
Tryptophan
0.02 g
Threonine
0.04 g
Isoleucine
0.05 g
Leucine
0.08 g
Lysine
0.05 g
Methionine
0.02 g
Cystine
0.01 g
Phenylalanine
0.05 g
Tyrosine
0.05 g
Valine
0.06 g
Arginine
0.08 g
Histidine
0.03 g
Alanine
0.06 g
Aspartic Acid
0.15 g
Glutamic Acid
0.25 g
Glycine
0.05 g
Proline
0.05 g
Serine
0.05 g
Hydroxyproline

Carbohydrates
6%
16.4 g
Fibre
10%
2.8 g
Soluble Fibre
Insoluble Fibre
Sugar
3.08 g
Added Sugar
Sucrose
0.31 g
Glucose
1.39 g
Fructose
1.39 g
Lactose
0 g
Maltose
0 g
Galactose
0 g
Sugar Alcohols
Starch

Calories
63 kcal
Water
121 g
Ash
1.12 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup, cubes (140 g)

Nutrient Sources

  • Excellent source of Vitamin A
  • Excellent source of Vitamin A IU
  • Good source of Vitamin C

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Low Protein
  • Low Fat
  • High Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 79%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Butternut Squash contains 1g of protein, which is about the same as 0.2 eggs, 0 chicken breasts, or 0.1 cups (19g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 13.6g per 1 cup, cubes

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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