What are the Nutritional Facts about Butternut Squash?
December 16, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Butternut squash is rich in vitamin A, fibre, and antioxidants. Learn nutrition facts, calories, health benefits, and best ways to eat it.
Introduction:
Butternut squash is a sweet, nutty-tasting vegetable widely used in soups, curries, and roasted dishes. It is low in fat and rich in vitamins, minerals, and fiber. Butternut squash supports eye health, immunity, digestion, and weight management.
Nutritional Facts of Butternut Squash (Per 100 grams, Cooked)
| Nutrient | Amount |
|---|---|
| Calories | 45 kcal |
| Carbohydrates | 11.7 g |
| Natural Sugar | 2.2 g |
| Dietary Fibre | 2 g |
| Protein | 1 g |
| Fat | 0.1 g |
| Vitamin A | 532 µg |
| Vitamin C | 21 mg |
| Vitamin E | 1.3 mg |
| Vitamin B6 | 0.2 mg |
| Potassium | 352 mg |
| Magnesium | 34 mg |
| Calcium | 48 mg |
| Iron | 0.7 mg |
Health Benefits of Butternut Squash
1. Excellent for Eye Health
- Very high in vitamin A (beta-carotene)
- Protects vision
- Reduces risk of eye problems
2. Boosts Immunity
- Vitamin C supports immune system
- Helps fight infections
- Improves skin health
3. Supports Digestive Health
- Good amount of fibre
- Prevents constipation
- Improves gut health
4. Good for Heart Health
- Potassium helps control blood pressure
- Low fat and cholesterol-free
5. Helps in Weight Management
- Low calories
- Keeps you full for longer
- Ideal for weight loss diet
Is Butternut Squash Good for Diabetics?
✔️ Yes, when eaten in moderation
- Medium glycaemic index
- Fibre slows sugar absorption
Tip: Pair with protein or healthy fat to reduce sugar spike.
Best Ways to Eat Butternut Squash
- Roasted with spices
- Added to soups
- Cooked as curry or sabzi
- Mashed as a side dish
- Added to salads
❌ Avoid adding excess cream or sugar.
How Much Butternut Squash Can You Eat Per Day?
- Adults: ½ to 1 cup cooked
- Children: ¼ to ½ cup
- Diabetics: ½ cup with meals
Butternut Squash for Kids and Elderly
- Soft and easy to chew
- Supports bone and eye health
- Improves immunity
Conclusion
Butternut squash is a nutritious, low-fat vegetable rich in vitamin A, fibre, and antioxidants. It supports eye health, digestion, heart health, and weight management. Adding it to your meals can improve overall health naturally.
FAQs
Q1. Is butternut squash better than pumpkin?
Both are healthy; butternut squash has slightly more fibre and vitamin A.
Q2. Can we eat butternut squash daily?
Yes, in moderate quantity.
Q3. Is butternut squash good for weight loss?
Yes, it is low in calories and filling.