Vegetables • Deep Nutrition Analytics
Squash, winter, butternut, raw
As a recognized vegetables, Squash, winter, butternut, raw delivers 48 calories per 100g, with energy primarily anchored by carbohydrates (10.5g) to support daily activity. Its nutritional footprint is centered on clean macronutrient energy rather than concentrated micronutrient density. Its sparse energy profile (0.5 kcal/g) supports volume-based eating while maintaining clear carbohydrate visibility.
- Protein
- 1.1 g
- Carbohydrates
- 10.5 g
- Fat
- 0.2 g
- Fiber
- 2 g
Produce Profile: Hydration & Micronutrients
Squash, winter, butternut, raw provides natural botanical nutrition with 48 calories per 100g. Providing 2g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Calorie-Conscious Profile
With an energy density of 0.5 kcal/g (48 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 0.2 g |
| Fiber, total dietary | 2 g |
| Protein | 1.1 g |
| Carbohydrate, by difference | 10.5 g |
| Energy (Atwater General Factors) | 48.1 kcal |
| Energy (Atwater Specific Factors) | 41.7 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.1 mg |
| Vitamin C | 7.6 mg |
| Potassium | 329 mg |
| Magnesium | 15 mg |
| Manganese | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C, total ascorbic acid | 7.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.2 mg |
| Magnesium, Mg | 15 mg |
| Phosphorus, P | 26.5 mg |
| Potassium, K | 329 mg |
| Zinc, Zn | 0.2 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.1 mg |
| Calcium, Ca | 21.7 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Nitrogen | 0.2 g |
| Ash | 0.9 g |
| Water | 87.3 g |
| 5-methyl tetrahydrofolate (5-MTHF) | 30 µg |
| Folate, total | 55 µg |
Serving calculator
Common serving sizes
- Serving85 g
Compare Squash, winter, butternut, raw with Category Peers
Squash, winter, butternut, raw vs Squash, winter, acorn, raw
Compared to Squash, winter, acorn, raw, Squash, winter, butternut, raw has 0% more carbohydrates and 1% lower calories per 100g.
Carrots, mature, raw vs Squash, winter, butternut, raw
Compared to Carrots, mature, raw, Squash, winter, butternut, raw has 37% less fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Squash, winter, butternut, raw?
A standard 100-gram serving of Squash, winter, butternut, raw contains 48 calories (201 kJ), alongside 1.1g of protein, 10.5g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 85g: ~41 kcal
Is Squash, winter, butternut, raw suitable for a keto or low-carb diet?
Moderately. With 8.5g of net carbs per 100g, Squash, winter, butternut, raw can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Squash, winter, butternut, raw?
Squash, winter, butternut, raw exhibits modest micronutrient density, led by Copper at 0.073 mg (8% DV). It functions primarily as a macronutrient energy contributor.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2685570).