Calories and Nutrition in Butternut Squash: A Low Calorie, Nutrient-Packed Veggie

An In-Depth Look at Calories in Half a Butternut Squash

Butternut squash is a popular winter squash that is filled with nutrients and has become increasingly common on dinner tables across the country. With its sweet, nutty flavor and smooth, creamy texture when cooked, butternut squash makes for a hearty and comforting addition to soups, stews, casseroles and more.

Many people are drawn to butternut squash because it is low in calories and carbs compared to other starchy vegetables. But exactly how many calories are in half of a butternut squash? And what are the other nutrition facts that this healthy gourd has to offer?

In this article, we will take an in-depth look at the calories and nutritional profile of half of a butternut squash. We will also explore some of the top ways to enjoy butternut squash and the potential health benefits associated with adding more of this nutritious veggie into your diet.

Calories in Half of a Small Butternut Squash

When looking at calories in butternut squash, it's important to take the size of the squash into account. Butternut squash can vary greatly in size, ranging from small, 1-2 pound squashes to large, 5-pound squashes.

For a small butternut squash weighing about 2 pounds or 32 ounces, half of the squash will be approximately 16 ounces.

There are about 40 calories in 1 ounce of cooked butternut squash.

Therefore, half of a small, 2-pound butternut squash containing 16 ounces would have around 640 calories (16 ounces x 40 calories per ounce).

Calories in Half of a Medium Butternut Squash

The most common size for a butternut squash you'll find in the grocery store is medium, averaging 3-4 pounds in weight. For a 3-pound butternut squash, half would weigh about 24 ounces.

With about 40 calories per ounce, half of a medium, 3-pound butternut squash would contain around 960 calories (24 ounces x 40 calories per ounce).

Calories in Half of a Large Butternut Squash

Finally, for a large butternut squash weighing 4-5 pounds, half would be around 32 ounces.

At 40 calories per ounce, half of a large, 5-pound butternut squash would contain 1280 calories (32 ounces x 40 calories per ounce).

Low in Calories and Carbs Compared to Other Starchy Veggies

One of the things that makes butternut squash shine when it comes to nutrients is that it is lower in calories and carbs compared to many other starchy vegetables.

For example, a 1 cup serving of cooked butternut squash contains:

• Calories: 82
• Carbs: 21 grams

Compare this to a medium boiled potato, which contains:

• Calories: 161
• Carbs: 37 grams

Butternut squash is also lower in calories and carbs than winter squash varieties like acorn squash and pumpkin.

This makes butternut squash a great option if you are looking to reduce your calorie intake or cut back on carbs. Even in larger serving sizes, it packs significantly less calories and carbs than starchy veggies like potatoes or corn.

Nutrition Profile of Butternut Squash

Besides being low in calories and carbs, butternut squash contains an array of other important vitamins, minerals and antioxidants.

Some of the top nutrients found in a 1 cup serving of cooked butternut squash include:

• Vitamin A: 457% DV
• Vitamin C: 52% DV
• Manganese: 14% DV
• Vitamin E: 12% DV
• Potassium: 12% DV
• Magnesium: 11% DV
• Vitamin B6: 11% DV

Butternut squash is especially high in vitamin A, providing over 150% of the daily recommended value in just one cup. Vitamin A is essential for immune function, vision health and proper growth and development.

Butternut squash is also a good source of important antioxidants like beta-carotene, lutein and zeaxanthin. These antioxidants can help fight free radical damage and inflammation in the body.

Health Benefits of Butternut Squash

With its stellar nutrient profile, adding more butternut squash into your diet can come with some impressive effects on health.

Here are some of the top evidence-based ways that butternut squash may benefit health:

• Supports Immunity: With nearly 150% DV for vitamin A in each serving, butternut squash can help keep your immune system strong and functioning properly. Vitamin A is essential for healthy mucus membranes, which act as barriers and help ward off viruses and bacteria.
• Promotes Eye Health: The lutein and zeaxanthin found in butternut squash act as antioxidants that support eye health. Some studies show that these antioxidants could help slow vision loss and decrease symptoms of age-related macular degeneration.
• Boosts Skin Health: Thanks to the beta-carotene found in butternut squash, adding it to your diet may help protect your skin from sun damage. Some research also shows it could reduce wrinkles.
• Supports Heart Health: With a good amount of potassium in each serving, butternut squash may help decrease blood pressure levels. Maintaining normal blood pressure is crucial for heart health.
• Regulates Blood Sugar: The fiber and complex carbs in butternut squash help slow the absorption of sugar in the bloodstream, which can aid in steady energy levels and blood sugar control.

Butternut squash is also associated with other benefits like decreased inflammation, enhanced digestion and improved bone strength due to its wealth of important vitamins, minerals and antioxidants.

Simple Ways to Enjoy Butternut Squash

There are plenty of easy ways to reap the multitude of health benefits that butternut squash has to offer:

• Roast it: Toss cubed butternut squash with olive oil, salt, pepper and your favorite spices. Roast at 400°F for 45 minutes until tender.
• Sauté it: Cook diced butternut squash in a pan over medium-high heat with extra virgin olive oil and seasonings.
• Purée it: Blend cooked butternut squash with ingredients like ginger, garlic and stock for a creamy soup.
• Spiralize it: Use a spiralizer to turn butternut squash into nutrient-packed noodles.
• Bake it: Stuff halved and seeded butternut squash with quinoa, veggies, cheese or meat for a hearty entree.

Butternut squash is also delicious in recipes like pastas, hashes, casseroles, salads and more.

Should You Peel Butternut Squash?

Butternut squash has a tough outer rind that is often peeled before cooking. However, the peel is edible and contains a concentrated amount of nutrients like fiber, vitamin A and antioxidants.

If eating the peel doesn't appeal to you, peeling a butternut squash is made easy by following these simple steps:

1. Trim off both ends and slice the squash in half lengthwise.
2. Use a spoon to scoop out and discard the seeds and fibrous strands.
3. Place each half flat side down on a cutting board and peel away the rind with a vegetable peeler or sharp knife.
4. Cut the peeled squash as desired and cook until tender.

Regardless of whether you peel your squash or not, butternut squash is highly nutritious and can be a healthy addition to just about any diet.

Is Butternut Squash Keto?

Butternut squash can fit into a ketogenic diet, which limits carb intake and promotes fat as the main source of fuel for the body.

A few reasons why butternut squash works for keto include:

• Low carb: With only about 11-21 grams of carbs in each cup serving, butternut squash is lower in carbs than many other starchy vegetables.
• High in fiber: The fiber content of butternut squash slows digestion, resulting in a more gradual impact on blood sugar levels.
• Low glycemic index: Butternut squash has a glycemic index of 51, meaning it has minimal effect on blood sugar.

When pairing butternut squash with healthy fats like olive oil or avocado as part of a low-carb, high-fat keto meal plan, it can be a healthy and delicious addition to the diet.

Butternut Squash Allergy

Allergies to butternut squash are rare but can occur. People who are allergic to other types of summer and winter squash are more likely to be allergic to butternut squash as well.

Some common symptoms of a butternut squash allergy can include:

• Skin reactions like hives, itching or eczema
• Digestive issues like nausea, vomiting or diarrhea
• Respiratory symptoms like wheezing, coughing or shortness of breath
• Runny nose, watery eyes and sneezing
• Swelling of the lips, face, tongue and throat

Anaphylaxis, a life-threatening reaction that can result in throat swelling and difficulty breathing, is possible as well although less common. Those with a known allergy to butternut squash should avoid all exposure to prevent a reaction.

Where to Buy Butternut Squash

Butternut squash is available at most grocery stores and supermarkets. It can typically be found in a few different forms:

• Whole squash: Choose a squash free of cracks, bruises and soft spots with a long shelf life. Pick one with a long neck for easier peeling.
• Pre-cut cubes: Opt for cubes with smooth edges and no signs of moisture or decay.
• Frozen: Use frozen squash within 6-12 months for peak quality. Select ones free of ice crystals or frost.
• Canned: Look for 100% pure pumpkin without added sugars or preservatives.

For maximum freshness and nutrient content, whole squash is ideal. However, pre-cut cubes, frozen varieties and canned pumpkin can still supply most of the nutrients found in fresh butternut squash.

How to Store Butternut Squash

To extend the shelf life of fresh butternut squash, follow these simple storage tips:

• Store whole, uncut squash in a cool, dry place away from direct sunlight.
• Do not refrigerate whole squash. The cold temperature can turn the flesh watery and affect the flavor.
• Cut squash should be tightly wrapped in plastic wrap and refrigerated for up to 5 days.
• Cooked squash can be stored in an airtight container in the refrigerator for 3-4 days.
• Butternut squash can also be frozen for 6–12 months for extended use.

Properly stored, whole butternut squash can last for several weeks to a few months before spoiling.

A Nutritious and Versatile Veggie

Butternut squash is a fall favorite that really shines in terms of its nutrition profile. It is low in calories and carbs but high in important vitamins, minerals, antioxidants and fiber.

Adding more of this versatile veggie into your diet can come with a long list of health benefits, ranging from better immunity and heart health to improved vision, skin health and digestive function.

Best of all, butternut squash is endlessly versatile and can be enjoyed roasted, sautéed, blended into soups or simply baked and stuffed. It's easy to see why this nutritious winter squash is such a staple vegetable during the colder months.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.