Cooked butternut squash: calories and nutrition facts

Cooked butternut squash has 29 kcal per 100 g. One serving, 1 Serving (150 g), has 43 kcal.

Calories: 29 kcal
Protein: 1.1 g
Carbohydrates: 5.2 g
Fat: 0.5 g

Per 100 g

Cooked butternut squash: how many calories?

Cooked butternut squash has 29 kcal per 100 g, with 1.1 g protein, 5.2 g carbs and 0.5 g fat. A 150 g serving (1 Serving) has 43 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.

Where the calories come from

Protein14%
Carbohydrates71%
Fat15%

Calculate a portion

Amountg

Calories: 43 kcal
Protein: 1.6 g
Carbohydrates: 7.9 g
Fat: 0.8 g

Nutrition facts

Nutrient	Per 100 g	Per serving (150 g)
Calories	29 kcal	43 kcal
Fat	0.5 g	0.8 g
of which saturated fat	0 g	0 g
Carbohydrates	5.2 g	7.9 g
of which sugars	4 g	6 g
Fiber	1.8 g	2.7 g
Protein	1.1 g	1.6 g
Sodium	5 mg	8 mg
Water	90.9 g	136.4 g
Vitamin C	2.3 mg	3.4 mg
Calcium	17 mg	26 mg
Iron	0.2 mg	0.2 mg
Potassium	340 mg	510 mg
Magnesium	7 mg	11 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(29 kcal)	1%
Fat(0.5 g)	1%
of which saturated fat(0 g)	0%
Carbohydrates(5.2 g)	2%
of which sugars(4 g)	4%
Protein(1.1 g)	2%
Salt(0.01 g)	0%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

Low energy (40 kcal or less)
Source of protein (at least 12% of calories)
Low fat (3 g or less)
Low sugars (5 g or less)
Low sodium (120 mg or less)

Cooked butternut squash: frequently asked questions

Cooked butternut squash: how many calories per serving?

A 150 g serving (1 Serving) has 43 kcal.

Cooked butternut squash: how much protein?

Cooked butternut squash contains 1.1 g of protein per 100 g, 2% of the 50 g reference intake.

Cooked butternut squash: how much fibre?

Cooked butternut squash provides 1.8 g of fibre per 100 g, 7% of the 25 g a day recommended by EFSA.

Cooked butternut squash: how much makes 100 kcal?

100 kcal is about 346 g of this food.

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