Vegetable

Winter squash (butternut, cooked, baked, without salt) Nutrition Facts

USDA description: Squash, winter, butternut, cooked, baked, without salt

Per 100 g, Winter squash (butternut, cooked, baked, without salt) provides 40 calories. A typical portion, 1 cup (205 g), has 82 calories, 1.8 g protein, 22 g carbs and 0.2 g fat.

calories: 40
protein: 0.9 g
carbs: 10 g
fat: 0.1 g

Per 100 g.

Calories and macros per serving

Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.

Winter squash (butternut, cooked, baked, without salt): calories, protein, carbs, fat, fiber and sugars per serving
Serving	Calories	Protein	Carbs	Fat	Fiber	Sugars
100 g	402%	0.9 g2%	10 g4%	0.1 g<1%	3.2 g11%	2 g
1 cup, cubes205 g	824%	1.8 g4%	22 g8%	0.2 g<1%	6.6 g23%	4 g

Calories in kcal. n/r = not reported for this food.

Raw, cooked and other forms

Cooking changes water content, so values per 100 g shift. Each row is its own USDA record.

Form (per 100 g)	Calories	Protein	Carbs	Fat
Winter squash (butternut, cooked, baked, without salt) (this page)	40	0.9 g	10 g	0.1 g
Winter squash (butternut, raw)	45	1 g	12 g	0.1 g
Winter squash (butternut, cooked, baked, with salt)	40	0.9 g	10 g	0.1 g

How Winter squash ranks among vegetables

Rank 1 = the most of that nutrient among the vegetables on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.

Nutrient	Per 100 g	Per 200 kcal
Protein	0.9 g#106 of 123 vegetables	4.5 g#108 of 123 vegetables
Fiber	3.2 g#20 of 112 vegetables	16 g#39 of 112 vegetables
Potassium	284 mg#51 of 123 vegetables	1,420 mg#68 of 123 vegetables
Calcium	41 mg#32 of 123 vegetables	205 mg#47 of 123 vegetables
Iron	0.6 mg#73 of 123 vegetables	3 mg#89 of 123 vegetables
Magnesium	29 mg#25 of 122 vegetables	145 mg#36 of 122 vegetables
Vitamin C	15 mg#58 of 120 vegetables	76 mg#58 of 120 vegetables
Vitamin A	558 µg#9 of 114 vegetables	2,790 µg#15 of 114 vegetables

Macronutrient Breakdown

Protein

90%

Carbs

Fat

Compared with the median of vegetables

Per 100 g; median of the 122 vegetables with a value.

Calories: Winter squash: 40 kcal
median: 32 kcal
Protein: Winter squash: 0.9 g
median: 1.8 g
Carbs: Winter squash: 10 g
median: 6.9 g
Fat: Winter squash: 0.1 g
median: 0.3 g
Fiber: Winter squash: 3.2 g
median: 2.1 g

Vitamins and minerals

Nutrient	Per 100 g	%DV	Per 1 cup (205 g)	%DV
Saturated fat	0 g	<1%	0 g	<1%
Trans fat	0 g	no DV	0 g	no DV
Cholesterol	0 mg	0%	0 mg	0%
Sodium	4 mg	<1%	8.2 mg	<1%
Vitamin D	0 µg	0%	0 µg	0%
Calcium	41 mg	3%	84 mg	6%
Iron	0.6 mg	3%	1.2 mg	7%
Potassium	284 mg	6%	582 mg	12%
Vitamin A (RAE)	558 µg	62%	1,144 µg	127%
Vitamin C	15 mg	17%	31 mg	34%
Vitamin E	1.3 mg	9%	2.6 mg	18%
Vitamin K	1 µg	1%	2.1 µg	2%
Thiamin (B1)	0.07 mg	6%	0.15 mg	12%
Riboflavin (B2)	0.02 mg	1%	0.03 mg	3%
Niacin (B3)	0.97 mg	6%	2 mg	12%
Vitamin B6	0.12 mg	7%	0.25 mg	15%
Folate (approx.)	19 µg	5%	39 µg	10%
Vitamin B12	0 µg	0%	0 µg	0%
Phosphorus	27 mg	2%	55 mg	4%
Magnesium	29 mg	7%	59 mg	14%
Zinc	0.13 mg	1%	0.27 mg	2%
Selenium	0.5 µg	1%	1 µg	2%
Copper	0.07 mg	7%	0.13 mg	15%
Manganese	0.17 mg	7%	0.35 mg	15%

Source: U.S. Department of Agriculture, FoodData Central, FDC ID 169296 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.

% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.

Last updated 2026-10-13. Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.