Butternut Squash Calories and Macros — Nutrition Facts per 1 cup cubes (205g, baked)

A serving of butternut squash — 1 cup cubes (205g, baked) — comes to 82 calories, with 1.8g of protein, 21.5g of carbs, and 0.2g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Butternut Squash nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Baked, plain. Despite the sweet, starchy taste it's less than half the calories of sweet potato per 100g — a good high-volume carb swap.

How does butternut squash fit your goals?

Butternut squash packs 6.6g of fiber per 1 cup cubes (205g, baked) at only 82 calories — exactly the profile you want when you're trying to stay full on a calorie deficit. Fiber slows digestion, blunts blood-sugar spikes, and is consistently linked to better satiety in controlled feeding studies.

Diet-wise, butternut squash fits vegan and vegetarian eating patterns.

Micronutrients worth noting

Beyond the macros, butternut squash pulls real weight on fiber (24% DV), potassium (12% DV), and vitamin C (34% DV) per 1 cup cubes (205g, baked) — the kind of micronutrient density that calorie counts alone don't show.

How butternut squash compares to other vegetables

Tracking butternut squash in Bento Bunny

Logging foods like butternut squash manually means digging through a database, picking the right entry, and adjusting the serving size — multiple taps per meal. With Bento Bunny's AI photo tracking, you snap one picture and the macros land in your daily total automatically. For butternut squash specifically, the model recognises typical portion sizes well, so the numbers above will land within a few percent of what you'd get from manual weighing.

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Browse all vegetables in the food database.