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Calories in Butternut Squash
Per Serving

Article by Diet Bites

Caloric Values, Single Serving

One cup of raw Butternut Squash cut into one inch cubes contains 63 calories.

One cup of mashed that has been either baked or boiled contains 94 calories.

We have numerous recipes for this wonderful winter variety of squash which is golden in color, much like the pumpkin - but its flavor is entirely different.

Out of all of the species of winter squash, this is my favorite followed by Acorn.

Simple Butternut Squash Recipe for Butternut Squash

One of the most simple methods of preparation is cutting the specimen into two halves - which can be a challenge because the peel is very tough. Therefore, exercise great caution when doing such.

Scrape out the membrane and seeds; these can be dried and planted in your humble garden if you so choose. They may require stratifying as well as refrigeration in order to prepare for planting when the soil and planting time is at hand.

Give the squash a good wash and then place the flesh side down in a microwavable pan that contains about an inch of water. Microwave until tender - about 7 to 10 minutes for most specimens. The larger the specimen, of course - the more cooking time that will be required.

Remove and place a pat of reduced fat margarine into each warm half. Sprinkle with ground cinnamon; dust with dark or light brown sugar and enjoy. Sugar substitute can be replaced for the regular brown sugar to save calories.

Nutrition Information for Butternut Squash

Vitamins, Minerals


1 Cup, Cubes - Raw State

Energy Values kcal 63
Protein g 1.40
Total lipid (fat) g 0.14
Carbohydrate, by difference g 16.37
Fiber, total dietary g 2.8
Calcium, Ca mg 67
Iron, Fe mg 0.98
Magnesium, Mg mg 48
Phosphorus, P mg 46
Potassium, K mg 493
Sodium, Na mg 6
Zinc, Zn mg 0.21
Vitamin C, total ascorbic acid mg 29.4


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