Squash, Butternut

About This Food

Butternut squash is a winter squash that can range between 8 to 12 inches in length and weigh up to 3 pounds.

It's an excellent source of two anti-aging nutrients -  beta-carotene and vitamin C -  and is delicious baked, steamed or simmered in soups or stews.

Estimated Glycemic Load=8
Antioxidant Score (ORAC)=396

Store butternut squash in the crisper of your refrigerator.

Special diets
  • Autoimmune Paleo Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • VitaminA
  • VitaminC
Good Source of
  • Fiber
  • Magnesium
  • Potassium
  • VitaminB6
  • Manganese
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Coconut
  • No Pseudograins
  • No Citrus
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition Information

Serving size: 1 cup(s) cubedsquash

Calories: 63

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.14 g
Saturated Fat
0.03 g
Monounsaturated Fat
0.01 g
Polyunsaturated Fat
0.06 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
36 g
ALA
36 mg
EPA, DHA
0 mg, 0 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
16.37 g
Net Carbohydrate
13.57 g
Sugars
3.08 g
Fiber
2.8 g
Protein
1.4 g
Sugar Alcohols
0 g
Macronutrients
Amount
% Daily Value*
Vitamin A
14882 IU
298%
Vitamin C
29.4 mg
49%
Vitamin D
0 IU
0%
Vitamin E
2.02 IU
7%
Vitamin B6
0.22 mg
11%
Vitamin B12
0 mcg
0%
Vitamin K
1.54 mg
2%
Folate
37.8 mcg
9%
Niacin
1.68 mg
8%
Riboflavin
0.03 mg
2%
Thiamin
0.14 mg
9%
Choline
0 mg
0%
Minerals
Calcium
67.2 mg
7%
Copper
0.1 mg
5%
Iron
0.98 mg
5%
Magnesium
47.6 mg
12%
Manganese
0.28 mg
14%
Phosphorous
46.2 mg
5%
Potassium
492.8 mg
14%
Selenium
0.7 mcg
1%
Sodium
5.6 mg
0%
Zinc
0.21 mg
1%
Phytonutrients
Alpha-carotene
1167.6 mcg
Beta-carotene
5916.4 mcg
Beta-cryptoxanthin
4859.4 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg
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