One cup (205 grams) of cooked butternut squash provides:
- Calories: 82
- Carbs: 22 grams
- Protein: 2 grams
- Fiber: 7 grams
- Vitamin A: 457% of the Reference Daily Intake (RDI)
- Vitamin C: 52% of the RDI
- Vitamin E: 13% of the RDI
- Thiamine (B1): 10% of the RDI
- Niacin (B3): 10% of the RDI
- Pyridoxine (B6): 13% of the RDI
- Folate (B9): 10% of the RDI
- Magnesium: 15% of the RDI
- Potassium: 17% of the RDI
- Manganese: 18% of the RDI
Butternut squash is an excellent source of provitamin A carotenoids, vitamin C, B vitamins, potassium, magnesium, and manganese. Butternut squash is an abundant source of powerful antioxidants, including vitamin C, vitamin E, and beta-carotene.
As you can see, butternut squash is low in calories but loaded with important nutrients.