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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Creamy, comforting risotto made with sweet roasted butternut squash, savory Parmesan cheese, and a hint of fresh sage. A perfect cozy meal for a crisp autumn evening, it's rich, flavorful, and authentically Italian.
A velvety, rich butternut squash soup that's perfect for a cozy fall evening. Naturally sweet squash is simmered with savory aromatics and a hint of nutmeg, then blended into a smooth, creamy dream. A simple, elegant, and comforting classic.
Yes, butternut squash is highly nutritious and low in calories, providing only 45 calories per 100g. It is exceptionally rich in Vitamin A (via beta-carotene) for eye health and Vitamin C for immune support. Its high antioxidant content also helps protect cells from oxidative stress.
Butternut squash is an excellent food for weight management because it is low in fat and high in dietary fiber. The fiber content promotes satiety, helping you feel full longer, while its natural sweetness can satisfy cravings without the high calorie count of processed snacks.
Butternut squash is moderately high in carbohydrates, containing about 11.7g of carbs per 100g. While it is healthier than refined starches, it may be too high in carbs for a strict ketogenic diet. It is best consumed in small, measured portions if you are tracking net carbs closely.
Yes, butternut squash is a naturally vegan and gluten-free vegetable. It is a whole plant food that fits into almost any dietary restriction, including Paleo, Whole30, and Mediterranean diets.
Butternut squash has a sweet, nutty flavor that is often compared to a cross between a pumpkin and a sweet potato. When roasted, its texture becomes creamy and smooth, and its natural sugars caramelize to create a rich, savory-sweet profile.
The most popular method is roasting diced cubes at 400°F (200°C) with olive oil and salt for 25-30 minutes. It can also be halved and roasted to make purees, boiled for soups, or even grated raw into salads and slaws.
While the skin is technically edible, it is quite tough and usually removed for a better culinary experience. You can use a heavy-duty vegetable peeler to remove the skin before dicing, or roast the squash in its skin and scoop the soft flesh out afterward.
butternut squash is a versatile ingredient found in cuisines around the world. With 45 calories per 100g and 1 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the dairy category with complete nutrition information.
View all dairy →Discover 2 recipes featuring butternut squash with step-by-step instructions.
Browse recipes →Whole butternut squash should be stored in a cool, dry, and dark place like a pantry, where it can last for 1 to 3 months. Once cut, the squash should be stored in an airtight container in the refrigerator and used within 4 to 5 days.
A fresh squash should feel heavy and have a firm, matte skin without soft spots or bruises. If you see liquid leaking from the skin, or if the internal flesh is mushy, slimy, or develops a pungent odor, the squash has spoiled and should be discarded.
Yes, the seeds are edible and very nutritious. Similar to pumpkin seeds, they can be cleaned of pulp, tossed with oil and spices, and roasted in the oven until crunchy for a high-fiber, protein-rich snack.