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NUTRITION " Evidence Based

Is Butternut Squash
Good for You? Calories,
Carbs, and More
Written by Jillian Kubala, MS, RD —
Updated on January 17, 2019

Nutrition Vitamins & Minerals Benefits

Weight Loss Uses Bottom Line

Butternut squash is an orange-fleshed winter

squash, celebrated for its versatility and
sweet, nutty flavor.

Though commonly thought of as a

vegetable, butternut squash is technically a
fruit.

It has many culinary uses and makes a great

addition to many sweet and savory recipes.

Butternut squash is not only tasty but also

packs a punch of vitamins, minerals, fiber,
and antioxidants.

This article tells you everything you need to

know about butternut squash, including its
nutrition, health benefits, and how to add it
to your diet.

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Rich in Nutrients and Low in

Calories
Though you can eat butternut squash raw,
this winter squash is commonly roasted or
baked.

One cup (205 grams) of cooked butternut

squash provides (1 ! ):

Calories: 82

Carbs: 22 grams

Protein: 2 grams

Fiber: 7 grams

Vitamin A: 457% of the Reference Daily

Intake (RDI)

Vitamin C: 52% of the RDI

Vitamin E: 13% of the RDI

Thiamine (B1): 10% of the RDI

Niacin (B3): 10% of the RDI

Pyridoxine (B6): 13% of the RDI

Folate (B9): 10% of the RDI

Magnesium: 15% of the RDI

Potassium: 17% of the RDI

Manganese: 18% of the RDI

As you can see, butternut squash is low in

calories but loaded with important nutrients.

Aside from the vitamins and minerals listed

above, it’s also a good source of calcium,
iron, phosphorus, and copper.

SUMMARY

Butternut squash is low in calories

but high in many nutrients, including
vitamin A, vitamin C, magnesium,
and potassium.

Packed With Vitamins and

Minerals
Butternut squash is an excellent source of
many vitamins and minerals.

A one-cup (205-gram) serving of cooked

butternut squash provides more than 450%
of the RDI for vitamin A and over 50% of the
RDI for vitamin C (1 ! ).

It’s also rich in carotenoids — including beta-

carotene, beta-cryptoxanthin, and alpha-
carotene — which are plant pigments that
give butternut squash its bright color.

These compounds are provitamin A

carotenoids, meaning your body converts
them into retinal and retinoic acid — the
active forms of vitamin A (2 ! ).

Vitamin A is essential for regulating cell

growth, eye health, bone health, and
immune function (3 ! ).

Additionally, it’s vital for fetal growth and

development, making it an important vitamin
for mothers-to-be.

Butternut squash is also rich in vitamin C — a

water-soluble nutrient needed for immune
function, collagen synthesis, wound healing,
and tissue repair (4 ! ).

Both vitamins A and C work as potent

antioxidants in your body, protecting your
cells from damage caused by unstable
molecules called free radicals.

Vitamin E is another antioxidant in butternut

squash that helps protect against free radical
damage and may reduce your risk of age-
related conditions, such as Alzheimer’s
disease (5 ! ).

This winter squash is also packed with B

vitamins — including folate and B6 — which
your body needs for energy and red blood
cell formation.

What’s more, it’s high in magnesium,

potassium, and manganese — all of which
play important roles in bone health (6 ! ).

For example, manganese acts as a co-factor

in bone mineralization, the process of
building bone tissue (7 ! ).

SUMMARY

Butternut squash is an excellent

source of provitamin A carotenoids,
vitamin C, B vitamins, potassium,
magnesium, and manganese.

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High Antioxidant Content May

Decrease Disease Risk
Butternut squash is an abundant source of
powerful antioxidants, including vitamin C,
vitamin E, and beta-carotene.

Antioxidants help prevent or slow cellular

damage and reduce inflammation, which
may reduce your risk of several chronic
diseases.

Cancer

Research has shown that diets high in

certain antioxidants found in butternut
squash — such as carotenoid antioxidants
and vitamin C — can reduce your risk of
certain cancers.

For example, studies have demonstrated

that a higher dietary intake of beta-carotene
and vitamin C may reduce lung cancer risk.

A review of 18 studies found that people with

the highest beta-carotene intake had a 24%
lower risk of lung cancer compared to those
with the lowest intake (8 ! ).

Another review of 21 studies found that lung

cancer risk decreased by 7% for every
additional 100 mg of vitamin C per day (9 ! ).

What’s more, a review of 13 studies indicated

that higher blood levels of beta-carotene
were related to a significantly lower risk of
all-cause mortality, including death from
cancer (10 ! ).

Heart Disease

Eating produce has long been associated

with a lower risk of heart disease (11 ! ).

However, yellow and orange vegetables and

fruits — including butternut squash — have
been shown to be particularly effective at
protecting against heart disease.

The antioxidants found in these brightly

colored vegetables have a powerful impact
on heart health.

A study in 2,445 people demonstrated that

heart disease risk fell 23% for every
additional daily serving of yellow-orange
vegetables (12 ! ).

It’s thought that the carotenoids found in

these vegetables protect heart health by
lowering blood pressure, reducing
inflammation, and controlling the expression
of specific genes related to heart disease
(13 ! ).

Mental Decline

Certain dietary practices, such as eating

more antioxidant-rich foods, may protect
against mental decline.

A 13-year study in 2,983 people associated a

carotenoid-rich dietary pattern with
enhanced memory recall, visual attention,
and verbal fluency during aging (14 ! ).

What’s more, higher dietary intake of vitamin

E may have a protective effect against
Alzheimer’s disease.

An 8-year study in 140 older adults found

that those with the highest blood levels of
vitamin E had a lower risk of Alzheimer’s
disease compared to those with the lowest
levels of this vitamin (15 ! ).

SUMMARY

The high antioxidant content of

butternut squash may reduce your
risk of certain conditions, including
heart disease, lung cancer, and
mental decline.

May Aid Weight Loss

One cup (205 grams) of cooked butternut
squash has only 83 calories and provides 7
grams of filling fiber — making it an excellent
choice if you want to lose excess weight and
body fat.

It contains both insoluble and soluble fiber.

In particular, soluble fiber has been
associated with fat loss and been shown to
reduce appetite, which is important when
you’re trying to control your calorie intake
(16 ! ).

Many studies have found that a higher

dietary fiber intake promotes weight loss and
reduces body fat.

A study in 4,667 children and teens showed

that obesity risk decreased by 21% in those
with the highest fiber intake compared to
those who consumed the least fiber (17 ! ).

Additionally, a study in 252 women

demonstrated that for every one gram
increase in total dietary fiber, weight
decreased by 0.55 pounds (0.25 kg) and fat
decreased by 0.25 of a percentage point
(18 ! ).

Plus, high-fiber diets may help keep weight

off over time. An 18-month study in women
found that those with the highest intake of
fiber lost more weight than those with the
lowest intake — showing that fiber is
important for long-term weight loss (19 ! ).

Adding butternut squash to your meals is an

excellent way of decreasing hunger and
boosting your fiber intake.

SUMMARY

Butternut squash is low in calories

and packed with fiber — making it a
great choice for any healthy weight
loss plan.

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How to Add It to Your Diet

Adding butternut squash to your diet is an
excellent way of improving your overall
health.

It’s a versatile ingredient that pairs well with

a wide array of flavors — from sweet to spicy.

Here are a few ideas for incorporating

butternut squash into both sweet and savory
dishes:

Cut butternut squash into cubes and

roast with olive oil, salt, and pepper for
a quick, tasty side dish.

Swap potatoes with butternut squash

when making homemade fries.

Top salads with roasted butternut

squash for a boost of fiber.

Add pureed butternut squash to baked

goods, such as bread and muffins.

Use butternut squash puree and

coconut milk to make a creamy, dairy-
free soup.

Toss chunks of butternut squash into

hearty stews.

Make a vegetarian chili by combining

beans, spices, tomato sauce, and
butternut squash.

Stuff cooked butternut squash halves

with your favorite mixture of grains,
veggies, and cheese for a vegetarian
dinner.

Add cooked butternut squash to pasta

dishes or use it pureed as a pasta
sauce.

Mash cooked butternut squash with

salt, milk, and cinnamon for a creamy
side dish.

Eat roasted butternut squash alongside

eggs for a hearty breakfast.

Use pureed butternut squash in place

of pumpkin when making pies or tarts.

Add caramelized butternut squash to

quiches and frittatas.

Use butternut squash in place of potato

in curries.

Shave thin slices of raw butternut

squash onto salads for a unique taste
and texture.

Experiment in your kitchen by trying

out butternut squash in place of other
starchy vegetables, such as potato,
pumpkin, or sweet potato.

SUMMARY

Butternut squash can be added to a

wide variety of both sweet and
savory recipes, such as stews and
pies.

The Bottom Line

Butternut squash is rich in important
vitamins, minerals, and disease-fighting
antioxidants.

This low-calorie, fiber-rich winter squash may

help you lose weight and protect against
conditions like cancer, heart disease, and
mental decline.

Plus, it’s versatile and easily added to both

sweet and savory dishes.

Incorporating butternut squash into a

balanced diet is an easy and delicious way
to boost your health.

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