Baked Butternut Squash Nutritional Facts

Butternut squash has an inedible and thick, tan skin color with a bright orange flesh. They grow between eight and 12 inches long. A butternut squash is slightly sweet and is a popular winter squash. Although it is classified as a winter squash, it is available year-round. Due to its thick skin, it has a long shelf life. If refrigerated, a butternut squash can last up to three months.

Nutritional values are based on one cup of baked butternut squash, without added salt.

Basic Nutrition

One cup of baked butternut squash contains 82 calories, 21.5g of total carbohydrates and 2.1g of dietary fiber. Based on a 2,000-calorie-a-day diet, these measurements represent 7 percent of the recommended daily value, or DV, for carbohydrates and 8 percent for dietary fiber. One cup also provide 1.8g, or 4 percent DV, of protein.

Calories

One serving contains 82 calories. Carbohydrates account for the majority of the calories, with 76 calories per serving. Protein makes up 4.5 calories and the remaining calories come from fat.

Fats

The total fat content is 0.2g, which represents less than 1 percent of the recommended daily value. One serving provides less than 0.1g of saturated fat and the remaining fat comes from healthy unsaturated fats. Minimal heart-healthy fatty acids total 49.2mg of omega-3s and 28.7mg of omega-6s.

Vitamins

Butternut squash is an excellent source of vitamin A, with 22,869 IU, or 457 percent DV, per serving. It is also high in vitamin C, with 31mg, or 52 percent DV and vitamin E, with 2.6mg, or 13 percent DV. Vitamins with 10 percent DV include thiamin, niacin and folate. Other vitamins include vitamin K, riboflavin and panthothenic acid.

Minerals

One cup of butternut squash contains 0.4mg of manganese, or 18 percent DV, 582.2mg of potassium, or 17 percent DV, and 59.4mg of magnesium, or 15 percent DV. There is 84.1mg of calcium, representing 8 percent DV and 1.2mg of iron, or 7 percent DV. Other minerals include phosphorus, zinc, copper and selenium.

Sodium

If the butternut squash is baked without added salt, the sodium content is 8.2mg, which is barely a trace amount. When salt is added, sodium increases to 492mg, or 20 percent of the recommended daily value.