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Calories in Butternut Squash
One cup of raw Butternut Squash contains about 63 calories in cubed form.
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Low Calorie Diet Recipe for Butternut Squash Soup: Oh my - there is nothing quite like Autumn in the air. So many things to look forward to, from beautiful orange pumpkins to colorful falling leaves to butternut squash.
One of my favorite things to prepare with the first crop of freshly harvested butternut squash from the local market is rich and delicious Butternut Squash Soup. It's so easy to make and contains skinny calories. It's a wholesome dish that's mined with nutrition so that you don't have to feel guilty when eating.
You can generally find Butternut Squash Soup at your local market, commercially prepared - but every brand that I've tried tastes funky. But those packages are sure pretty.
For this recipe you'll need one small butternut squash that has been peeled - the seeds removed. Be sure to work carefully with the squash as it tends to have a tough skin. One slip of the knife - and you'll be in a world of pain. You can soften the squash by piercing it and putting it into the microwave for a minute or so.
Cut the butternut squash into chunks and boil in a pan of water until tender. Add one cup of milk to the blender along with the following spices: fresh ground cinnamon, a dash of ginger, a dash of nutmeg and cloves. Or you can use pumpkin pie spice if you prefer. Also add just a dash of salt.
If the soup is too thick add a bit more milk until you have the consistency that you want. You can also use Half & Half if desired for a few more calories. You can also add a spoon of light margarine for a buttery hint to the soup. Enjoy with fresh bread and for dessert, enjoy a slice of low calorie pumpkin cake with no icing.
Calories & Nutritional Information for Butternut Squash, Raw Form
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Nutrients & Calories in Butternut Squash, Raw State | Units | 1 cup of winter butternut squash, cubes ------- 140g |
|---|---|---|
| Calories in Butternut Squash |
kcal
|
63
|
| Energy |
kJ
|
263
|
| Protein |
g
|
1.40
|
| Total lipid (fat) |
g
|
0.14
|
| Fatty acids, total saturated |
g
|
0.029
|
| Fatty acids, total monounsaturated |
g
|
0.010
|
| Fatty acids, total polyunsaturated |
g
|
0.059
|
| Cholesterol |
mg
|
0
|
| Ash |
g
|
1.12
|
| Carbohydrate, by difference |
g
|
16.37
|
| Fiber, total dietary |
g
|
2.8
|
| Sugars, total |
g
|
3.08
|
| Sucrose |
g
|
0.31
|
| Glucose (dextrose) |
g
|
1.39
|
| Fructose |
g
|
1.39
|
| Lactose |
g
|
0.00
|
| Maltose |
g
|
0.00
|
| Galactose |
g
|
0.00
|
|
Vitamins, Minerals & Amino Acids in Butternut Squash | ||
| 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
|
| Copper, Cu |
mg
|
0.101
|
| Manganese, Mn |
mg
|
0.283
|
| Selenium, Se |
mcg
|
0.7
|
| Vitamin C, total ascorbic acid |
mg
|
29.4
|
| Thiamin |
mg
|
0.140
|
| Riboflavin |
mg
|
0.028
|
| Niacin |
mg
|
1.680
|
| Pantothenic acid |
mg
|
0.560
|
| Vitamin B-6 |
mg
|
0.216
|
| Folate, total |
mcg
|
38
|
| Folic acid |
mcg
|
0
|
| Folate, food |
mcg
|
38
|
| Folate, DFE |
mcg_DFE
|
38
|
| Vitamin B-12 |
mcg
|
0.00
|
| Vitamin A, RAE |
mcg_RAE
|
745
|
| Retinol |
mcg
|
0
|
| Carotene, beta |
mcg
|
5916
|
| Carotene, alpha |
mcg
|
1168
|
| Cryptoxanthin, beta |
mcg
|
4859
|
| Vitamin A, IU |
IU
|
14882
|
| Lycopene |
mcg
|
0
|
| Lutein + zeaxanthin |
mcg
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
2.02
|
| Vitamin D (D2 + D3) |
mcg
|
0.0
|
| Vitamin D |
IU
|
0
|
| Vitamin K (phylloquinone) |
mcg
|
1.5
|
| Tryptophan |
g
|
0.020
|
| Threonine |
g
|
0.042
|
| Isoleucine |
g
|
0.055
|
| Leucine |
g
|
0.080
|
| Lysine |
g
|
0.052
|
| Methionine |
g
|
0.017
|
| Cystine |
g
|
0.013
|
| Phenylalanine |
g
|
0.055
|
| Tyrosine |
g
|
0.048
|
| Valine |
g
|
0.060
|
| Arginine |
g
|
0.078
|
| Histidine |
g
|
0.027
|
| Alanine |
g
|
0.059
|
| Aspartic acid |
g
|
0.150
|
| Glutamic acid |
g
|
0.245
|
| Glycine |
g
|
0.052
|
| Proline |
g
|
0.050
|
| Serine |
g
|
0.055
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