Calories in Squash, winter, butternut, raw
Generic food Raw Vegetables
Squash, winter, butternut, raw contains 45 kcal per 100 g. A typical serving of 1 cup, cubes (140 g) provides about 63 kcal.
Roughly 91% of its calories come from carbohydrates, with 8% from protein and 2% from fat (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 59% of the Daily Value for Vitamin A and 23% of the Daily Value for Vitamin C.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 45 kcal | |
| Total fat ? | 0.1 g | 0.1% |
| Saturated fat ? | 0.021 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 4 mg | 0.2% |
| Total carbohydrates C | 11.7 g | 4% |
| Dietary fiber I | 2 g | 7% |
| Total sugars C | 2.2 g | |
| Protein ? | 1 g | 2% |
| Vitamin A C | 532 µg | 59% |
| Vitamin C ? | 21 mg | 23% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 1.4 mg | 10% |
| Vitamin K ? | 1.1 µg | 0.9% |
| Thiamin (B1) ? | 0.1 mg | 8% |
| Riboflavin (B2) ? | 0.02 mg | 2% |
| Niacin (B3) ? | 1.2 mg | 8% |
| Pantothenic acid (B5) ? | 0.4 mg | 8% |
| Vitamin B6 ? | 0.15 mg | 9% |
| Folate (B9) C | 27 µg | 7% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 48 mg | 4% |
| Iron ? | 0.7 mg | 4% |
| Magnesium ? | 34 mg | 8% |
| Phosphorus ? | 33 mg | 3% |
| Potassium ? | 352 mg | 7% |
| Zinc ? | 0.15 mg | 1% |
| Copper ? | 0.072 mg | 8% |
| Manganese ? | 0.2 mg | 9% |
| Selenium I | 0.5 µg | 0.9% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 8%
- Carbohydrates 91%
- Fat 2%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1 gin the lowest quarter of vegetables and vegetable products (median 2 g)
- Fiber2 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Sugars2.2 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.1 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.021 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
- Sodium4 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal2.2 gprotein density, useful for comparing foods with different calorie levels
- Water86.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.007 g |
|---|---|
| Polyunsaturated fat ? | 0.042 g |
Sugars and starch (6)
| Sucrose C | 0.22 g |
|---|---|
| Glucose C | 0.99 g |
| Fructose C | 0.99 g |
| Lactose Z | 0 g |
| Maltose Z | 0 g |
| Galactose Z | 0 g |
Amino acids (18)
| Tryptophan ? | 0.014 g |
|---|---|
| Threonine ? | 0.03 g |
| Isoleucine ? | 0.039 g |
| Leucine ? | 0.057 g |
| Lysine ? | 0.037 g |
| Methionine ? | 0.012 g |
| Cystine ? | 0.009 g |
| Phenylalanine ? | 0.039 g |
| Tyrosine ? | 0.034 g |
| Valine ? | 0.043 g |
| Arginine ? | 0.056 g |
| Histidine ? | 0.019 g |
| Alanine ? | 0.042 g |
| Aspartic acid ? | 0.11 g |
| Glutamic acid ? | 0.18 g |
| Glycine ? | 0.037 g |
| Proline ? | 0.036 g |
| Serine ? | 0.039 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.016 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.018 g |
| SFA 18:0 ? | 0.002 g |
| MUFA 18:1 ? | 0.007 g |
| PUFA 18:3 ? | 0.026 g |
| PUFA 20:4 I | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
Carotenoids (7)
| Beta-carotene M | 4,226 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 834 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 3,471 µg |
Other components (9)
| Water ? | 86.4 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.8 g |
| Theobromine Z | 0 mg |
| Energy C | 188 kJ |
| Vitamin A, IU C | 10,630 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 27 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA Foundation |
|---|---|
| Calories | 41.7 kcal |
| Protein | 1.2 g |
| Carbohydrates | 10.5 g |
| Fat | 0.17 g |
| Fiber | 2 g |
| Sugars | n/a |
| Sodium | 0 mg |
Other forms of Squash
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Onion, raw Raw | 40 | 1.1 g | 9.3 g | 0.1 g |
| Potato, white, flesh and skin, raw Raw | 69 | 1.7 g | 15.7 g | 0.1 g |
| Green beans, raw Raw | 31 | 1.8 g | 7 g | 0.22 g |
| Carrots, raw Raw | 41 | 0.93 g | 9.6 g | 0.24 g |
| Celeriac, raw Raw | 42 | 1.5 g | 9.2 g | 0.3 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Cabbage, raw Raw | 25 | 1.3 g | 5.8 g | 0.1 g |
| Seaweed, irishmoss, raw Raw | 49 | 1.5 g | 12.3 g | 0.16 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw squash?
100 g of raw squash has 45 kcal. 1 cup, cubes (140 g): about 63 kcal.
How much protein is in raw squash?
Raw squash contains 1 g of protein per 100 g (2% of the 50 g Daily Value), or 1.4 g in 1 cup, cubes (140 g). About 8% of its calories come from protein. Compared with other vegetables and vegetable products, that is in the lowest quarter (median 2 g).
How many carbs are in raw squash?
Raw squash has 11.7 g of total carbohydrates per 100 g, including 2 g of fiber and 2.2 g of sugars.
How much fat is in raw squash?
Raw squash contains 0.1 g of fat per 100 g, of which 0.021 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does raw squash contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin A (59% DV) and Vitamin C (23% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw squash?
100 g contains 4 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does squash have the same nutrition raw and cooked?
No. Per 100 g, squash, winter, butternut, raw has 45 kcal, while squash, Indian, cooked, boiled (Navajo) has 16 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169295. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.