Vegetable
Winter squash (butternut, raw) Nutrition Facts
USDA description: Squash, winter, butternut, raw
Per 100 g, Winter squash (butternut, raw) provides 45 calories. A typical portion, 1 cup (140 g), has 63 calories, 1.4 g protein, 16 g carbs and 0.1 g fat.
- calories
- 45
- protein
- 1 g
- carbs
- 12 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.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 452% | 1 g2% | 12 g4% | 0.1 g<1% | 2 g7% | 2.2 g |
| 1 cup, cubes140 g | 633% | 1.4 g3% | 16 g6% | 0.1 g<1% | 2.8 g10% | 3.1 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, raw) (this page) | 45 | 1 g | 12 g | 0.1 g |
| Winter squash (butternut, cooked, baked, without salt) | 40 | 0.9 g | 10 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 | 1 g#93 of 123 vegetables | 4.4 g#110 of 123 vegetables |
| Fiber | 2 g#59 of 112 vegetables | 8.9 g#75 of 112 vegetables |
| Potassium | 352 mg#24 of 123 vegetables | 1,564 mg#60 of 123 vegetables |
| Calcium | 48 mg#21 of 123 vegetables | 213 mg#43 of 123 vegetables |
| Iron | 0.7 mg#62 of 123 vegetables | 3.1 mg#88 of 123 vegetables |
| Magnesium | 34 mg#20 of 122 vegetables | 151 mg#34 of 122 vegetables |
| Vitamin C | 21 mg#44 of 120 vegetables | 93 mg#54 of 120 vegetables |
| Vitamin A | 532 µg#13 of 114 vegetables | 2,364 µg#17 of 114 vegetables |
Macronutrient Breakdown
Compared with the median of vegetables
Per 100 g; median of the 122 vegetables with a value.
- Calories
- Winter squash: 45 kcalmedian: 32 kcal
- Protein
- Winter squash: 1 gmedian: 1.8 g
- Carbs
- Winter squash: 12 gmedian: 6.9 g
- Fat
- Winter squash: 0.1 gmedian: 0.3 g
- Fiber
- Winter squash: 2 gmedian: 2.2 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (140 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% | 5.6 mg | <1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 48 mg | 4% | 67 mg | 5% |
| Iron | 0.7 mg | 4% | 0.98 mg | 5% |
| Potassium | 352 mg | 7% | 493 mg | 10% |
| Vitamin A (RAE) | 532 µg | 59% | 745 µg | 83% |
| Vitamin C | 21 mg | 23% | 29 mg | 33% |
| Vitamin E | 1.4 mg | 10% | 2 mg | 13% |
| Vitamin K | 1.1 µg | 1% | 1.5 µg | 1% |
| Thiamin (B1) | 0.1 mg | 8% | 0.14 mg | 12% |
| Riboflavin (B2) | 0.02 mg | 2% | 0.03 mg | 2% |
| Niacin (B3) | 1.2 mg | 8% | 1.7 mg | 11% |
| Vitamin B6 | 0.15 mg | 9% | 0.22 mg | 13% |
| Folate (approx.) | 27 µg | 7% | 38 µg | 9% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 33 mg | 3% | 46 mg | 4% |
| Magnesium | 34 mg | 8% | 48 mg | 11% |
| Zinc | 0.15 mg | 1% | 0.21 mg | 2% |
| Selenium | 0.5 µg | 1% | 0.7 µg | 1% |
| Copper | 0.07 mg | 8% | 0.1 mg | 11% |
| Manganese | 0.2 mg | 9% | 0.28 mg | 12% |
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 169295 (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 . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.