Butternut squash is a sweet winter squash particularly rich in beta-carotene for vitamin A, with vitamin C, potassium, fibre, and some magnesium. The flesh is moderately starchy and energy-dense compared with summer squashes.
Eat the flesh with a little fat to absorb carotenoids; the skin softens enough to eat when baked.
Where Squash, butternut, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Vitamin A (RE) | 605 µg | 86% | |
| Potassium | 350 mg | 18% | |
| Calcium | 48.0 mg | 6% | |
| Chloride | 41.0 mg | 5% | |
| Magnesium | 34.0 mg | 9% | |
| Phosphorus | 33.0 mg | 5% | |
| Folate | 27.0 µg | 14% | |
| Vitamin C | 21.0 mg | 26% | |
| Vitamin E (alpha-TE) | 1.83 mg | 15% | |
| Niacin equivalents (NE) | 0.900 mg | 6% | |
| Iron | 0.700 mg | 5% | |
| Niacin (B3) | 0.700 mg | 4% | |
| Pantothenic Acid (B5) | 0.400 mg | 7% | |
| Vitamin B6 | 0.150 mg | 11% | |
| Thiamin (B1) | 0.100 mg | 9% | |
| Manganese | 0.100 mg | 5% | |
| Zinc | 0.100 mg | 1% | |
| Copper | 0.070 mg | 7% | |
| Riboflavin (B2) | 0.020 mg | 1% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Fructose | 1.50 g | — | |
| Sucrose | 1.50 g | — | |
| Glucose (dextrose) | 1.50 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 2,620 µg | — | |
| Biotin (Vitamin B7) | 0.400 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →