Butternut Squash Carb and Nutrient Information

Butternut squash
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Butternut squash is one of the most popular of the winter squashes. It has similar nutrients as pumpkin, although it has more starch and sugar than pumpkin. Like other squashes, the seeds can be roasted and eaten.

The easiest way to prepare butternut squash is to roast it by splitting it in half (lengthwise), scooping out the seeds, and baking at 350 F. until soft (about 40 to 60 minutes, depending on size).

Carbohydrate and Fiber Counts for Butternut Squash

  • ½ cup raw butternut squash cubed: 7 grams of effective (net) carbohydrate plus 1.5 grams of fiber and 32 calories
  • ½ cup cooked butternut squash, mashed: 10 grams of net carbohydrate plus 2 grams of and 49 calories.

  • 1 oz. raw butternut squash: 3 grams of effective (net) carbohydrate plus .5 gram fiber and 13 calories
  • 4 oz raw butternut squash (¼ lb): 11 grams of effective (net) carbohydrate plus 2.5 grams of fiber and 50 calories

Glycemic Index for Butternut Squash

One glycemic index study of "winter squash" reported an average of 41. It could be that one of the reasons for the relatively low glycemic index of winter squashes is that some of what had been categorized as starch is actually a type of soluble fiber which also may have antioxidant effects.

Glycemic Load of Butternut Squash

  • ½ cup of raw butternut squash cubed: 2
  • 1 oz. of butternut squash: 1
  • 4 oz ob butternut squash (¼ lb): 4

Health Benefits of Butternut Squash

Butternut squash is an excellent source of vitamin A, vitamin C and all the carotenes, especially beta-carotene. It is also a good source of potassium, manganese, vitamin B6, and magnesium.

Selection and Storage of Butternut Squash

As always with fresh produce, squash that is heavy for its size will be fresher and tastier.

Choose squash that has skin that is not damaged. They can be stored whole for several months if the temperature is kept around 50-60 F. Once they are cut, they need to be wrapped and refrigerated. They will keep for 3-5 days at that point.


Health Canada's Canadian Nutrient File, Last Entry for Butternut Squash Modified on 4-26-2012.

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International Table of Glycemic Index and Glycemic Load Values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

Nara K, Yamaguchi A, Maeda N et al. Antioxidative Activity of Water-Soluble Polysaccharide in Pumpkin Fruits (Cucurbita Maxima Duchesne). Bioscience, Biotechnology, and Biochemistry. 2009 Jun;73(6):1416-8. Epub 2009 Jun 7. 2009.

USDA National Nutrient Database for Standard Reference, Release 28. https://ndb.nal.usda.gov/ndb/.

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