Butternut squash calories
Per 100 g, butternut squash has 40 kcal, 0.9 g of protein and 3.2 g of fiber. A usual serving of 205 g lands near 82 kcal.
A serving covers about 4% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 74 to 90 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (205 g) |
|---|---|---|
| kcal | 40 | 82 |
| Protein, g | 0.9 | 1.8 |
| Fat, g | 0.1 | 0.2 |
| Carbs, g | 10.5 | 21.5 |
| Fiber, g | 3.2 | 6.6 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 102 g | 41 kcal | 37-45 | 1,300 |
| 1 · 205 g | 82 kcal | 74-90 | 2,600 |
| 1½ · 308 g | 123 kcal | 111-135 | 3,800 |
| 2 · 410 g | 164 kcal | 148-180 | 5,100 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 2,600 steps, or 20 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Parsley | 36 | 4 kcal / 10 g | 3.0 g |
| Jicama | 38 | 49 kcal / 130 g | 0.7 g |
| Onion | 40 | 44 kcal / 110 g | 1.1 g |
| Butternut squash | 40 | 82 kcal / 205 g | 0.9 g |
| Carrot | 41 | 25 kcal / 61 g | 0.9 g |
| Beets | 43 | 35 kcal / 82 g | 1.6 g |
| Brussels sprouts | 43 | 38 kcal / 88 g | 3.4 g |
| Dill | 43 | 4 kcal / 9 g | 3.5 g |
| Seaweed | 43 | 4 kcal / 10 g | 1.7 g |
Lightest in this group per 100 g: Parsley.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 169296 (Squash, winter, butternut, cooked, baked, without salt).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in butternut squash?
Butternut squash has about 40 kcal per 100 g. A typical 205 g serving is about 82 kcal, and realistically anywhere from 74 to 90 kcal depending on the recipe and portion.
How much protein is in butternut squash?
0.9 g of protein per 100 g, or about 1.8 g in a 205 g serving.
Your plate isn't a lab sample
Snap your own butternut squash and Kalorea estimates what's actually on your plate, with a range and macros.