Foods/Vegetables/Butternut squash
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Vegetables · meal

Butternut squash

1 tbsp · 14 g7 kcal

A balanced vegetable contributor — a little of a lot, with no single standout.

Macros

Per serving

7 kcal
Energy
0.2g
Protein
1.5g
Carbs
0g
Fat
0.3g
Fiber
Protein 0.2 gCarbs 1.5 gFat 0 g
48 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.
What a serving covers

% of a day’s needs

Per 1 tbsp (14 g), as a share of a reference adult — male, 35, moderately active.

Balanced contributor. Nothing here clears 20% in a serving — butternut gives a little of a lot. The bars are short on purpose; that’s honest.
Folate (DFE)
2%
Vitamin C
1%
Phosphorus
1%
Copper
1%
Potassium
1%
Good source of
No single standout — and that’s fine.
Nothing in butternut squash clears 20% of a day’s RDA in one serving. It’s a balanced contributor: a little of several nutrients, best read as a base the solver builds on.
Pairs well with

What fills butternut’s gaps?

Butternut squash is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass
Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ PhosphorusBrazil nutsAdds Magnesium & Selenium+ Magnesium+ Selenium+ Copper2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium
Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.
Serving: 1 tbsp = 14 g
Generous to use, with room before it crowds out variety.
Common questions

Butternut squash, in brief

How many calories are in butternut squash?
1 tbsp (14 g) of butternut squash has about 7 calories.
What is butternut squash high in?
Butternut squash has no single standout nutrient — it's a balanced contributor, with Folate (DFE) highest at 2% of a day's needs.
Is butternut squash good in a smoothie?
S8D usually places butternut squash as a meal-role food alongside the smoothie.
Keep exploring

More vegetables

All foods →
BBroccoliVegetablesKKaleVegetablesRRomaine lettuceVegetablesGGarlicVegetablesGGreen beansVegetablesCCeleryVegetables
Nutrient guides
Folate (DFE) Vitamin C Phosphorus Copper Potassium

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