Food calories · USDA data
Calories in butternut squash
82 calories
in 1 cup, cubes, 205 g
- Protein
- 1.8 g
- Carbs
- 21.5 g
- Fat
- 0.2 g
- Fiber
- 6.6 g
Butternut squash has 82 calories. That is USDA's figure for 1 cup, cubes, which weighs 205 g. Per 100 g, butternut squash has 40 calories.
Almost all of its calories, 90%, come from carbohydrate. This portion has 6.6 g of fiber, 23% of the 28 g Daily Value: high by the FDA's guide.
It takes 250 g of butternut squash to reach 100 calories, which is about 1.2 × 1 cup, cubes.
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, cubes | 205 g | 82 | 1.8 g | 21.5 g | 0.2 g |
| 1 oz | 28.3 g | 11 | 0.3 g | 3 g | 0 g |
| 100 g | 100 g | 40 | 0.9 g | 10.5 g | 0.1 g |
Portion weights are USDA's own. Your butternut squash may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 8% of calories (0.9 g per 100 g)
- Carbohydrate: 90% (10.5 g per 100 g, of which 3.2 g fiber)
- Fat: 2% (0.1 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, butternut squash has the fewest calories of these four (40 per 100 g) and baked potato the most (93).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Butternut squash | 40 | 0.9 g | 10.5 g | 0.1 g |
| Green peas | 78 | 5.2 g | 14.3 g | 0.3 g |
| Sweet potato | 90 | 2 g | 20.7 g | 0.2 g |
| Baked potato | 93 | 2.5 g | 21.2 g | 0.1 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories is in butternut squash?
Butternut squash has 82 calories. USDA weighs 1 cup, cubes at 205 g, and butternut squash has 40 calories per 100 g.
How much protein does butternut squash have?
1 cup, cubes (205 g) has 1.8 g of protein, 4% of the 50 g Daily Value. Per 100 g it is 0.9 g.
How many carbs does butternut squash have?
1 cup, cubes has 21.5 g of carbohydrate, including 6.6 g of fiber, and 0.2 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Squash, winter, butternut, cooked, baked, without salt (FDC ID 169296). Values are averages; a packaged food's label may differ.