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Calories in Baked Butternut Squash: A Full Guide
Trying to figure out the exact number of calories in butternut squash baked can be confusing. You see recipes with oil, others with sugar, and some that are completely plain, leaving you wondering what the true baseline is for this nutritious fall favorite. You need a clear, data-backed number to plan your meals accurately without getting lost in conflicting information.
A standard 1-cup (205g) serving of plain, baked butternut squash contains approximately 82 calories, a figure supported by numerous nutritional databases. This count comes almost entirely from healthy, complex carbohydrates.
This guide cuts through the noise. Leveraging a comprehensive analysis of nutritional data from sources like Healthline and MyFoodData, we will break down the precise caloric and nutritional value of baked butternut squash. We’ll explore how serving sizes and, most importantly, cooking methods dramatically alter the final count, giving you the definitive answers you need to incorporate this vegetable into your diet with confidence.
Key Facts
- Baseline Calorie Count: A one-cup (205g) serving of plain, baked butternut squash contains just 82 calories, making it a low-calorie, nutrient-dense food choice.
- Rich in Vitamin A: A single cup provides well over 100% of the daily recommended intake of Vitamin A, which is crucial for vision, immune function, and cell growth.
- Preparation is Critical: While plain baked squash is low in calories, adding common ingredients like a tablespoon of olive oil or honey for roasting can increase the calorie count by 100 calories or more per serving.
- Excellent Fiber Source: With 6.6 grams of dietary fiber per cup, baked butternut squash aids in digestion, promotes feelings of fullness, and helps stabilize blood sugar levels.
- Weight Management Friendly: Compared to other starchy vegetables, butternut squash is lower in both calories and carbohydrates, making it an excellent alternative to sweet potatoes for those managing their weight.
Baked Butternut Squash Calories: The Definitive Nutritional Guide for 2025
A standard 1-cup (205g) serving of plain, baked butternut squash contains approximately 82 calories. This widely cited figure, referenced by authoritative nutrition sources including MyFoodData, CalorieKing, and Healthline, serves as the most reliable baseline for understanding the energy content of this popular vegetable when cooked without any added fats or sugars. The calories in butternut squash baked plainly come from its natural composition of macronutrients.
This measurement provides a clear starting point for anyone tracking their intake. But what makes up those 82 calories, and how does it change with how you cook it? Let’s break it down. Understanding the full nutritional profile reveals why the calories in butternut squash baked are considered “good calories” packed with health benefits.
Detailed Nutritional Profile of Baked Butternut Squash
Baked butternut squash is primarily composed of carbohydrates (22g per cup), low in fat (0.2g), and offers significant dietary fiber (6.6g), along with high levels of Vitamin A and C. Beyond the headline calorie number, the nutritional density of this vegetable is what makes it a standout choice for a healthy diet. The vast majority of the calories in butternut squash baked come from complex carbohydrates, which provide sustained energy.
Quick Fact: A single cup of baked butternut squash provides over 100% of your daily recommended Vitamin A!
Here is a detailed breakdown of the nutritional facts for a one-cup (205g) serving of plain, baked butternut squash, based on data from sources like Verywell Fit and Healthline.
Nutrient | Amount Per 1 Cup (205g) | Percentage of Calories |
---|---|---|
Carbohydrates | 21.5 – 22 g | ~90.7% |
Protein | 1.8 – 1.85 g | ~9% |
Fat | 0.1 – 0.2 g | ~2% |
Dietary Fiber | 6.6 g | N/A |
Vitamin A | >100% Daily Value | N/A |
Vitamin C | ~30-40% Daily Value | N/A |
Potassium | ~12% Daily Value | N/A |
Magnesium | ~14% Daily Value | N/A |
This nutrient profile demonstrates that butternut squash is more than just a low-calorie food; it’s a powerhouse of essential vitamins and minerals that support overall health.

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Calorie Count by Serving Size: From 100g to a Whole Squash
A 100g serving of baked butternut squash has about 39-40 calories. Calorie counts scale with portion size, with a half squash containing roughly 109 calories. To accurately track the calories in butternut squash baked, it’s crucial to consider your specific portion size. While a “cup” is a standard measure, many people serve themselves by the piece or by weight.
Here’s a practical guide to help you estimate the calories based on common serving sizes, using data from sources like Nutracheck:
- 100-gram serving: Approximately 39 calories
- Quarter of an average squash (140g): Approximately 55 calories
- One cup, cubed (205g): Approximately 82 calories
- Half of an average squash (280g): Approximately 109 calories
Pro Tip: For the most accurate count, weigh your squash portion after baking and without the skin or seeds. A kitchen scale is a meal prepper’s best friend!
By understanding these common conversions, you can easily adjust your calorie tracking whether you’re having a small side dish or making butternut squash the star of your meal.
How Preparation Changes Everything: Baked vs. Roasted With Oil & Sugar
Plain baked butternut squash has ~82 calories per cup. Adding ingredients like oil, honey, or brown sugar for roasting can significantly increase the total, with some recipes reaching 104-177 calories per serving. This is the single most important factor that causes confusion about the calories in butternut squash baked. The cooking method itself doesn’t add calories, but the ingredients you use do.
Plain Baked
When you bake butternut squash with nothing but heat, you are not adding any calories. The process simply cooks the squash, making its nutrients easier to digest. The final calorie count remains true to the vegetable’s natural composition—around 82 calories per cup. This is the ideal method for those seeking the lowest calorie option.
Roasted with Add-ins
Roasting often involves coating the squash in oil for better caramelization and adding seasonings or sweeteners for flavor. These additions can more than double the calorie count.
For instance, a recipe with honey and brown sugar can increase the count to 104 calories per serving, according to data from FatSecret. Other common restaurant or home recipes that use a generous amount of olive oil can easily push a single serving to over 177 calories.
- 1 Tablespoon of Olive Oil: Adds about 120 calories.
- 1 Tablespoon of Honey: Adds about 64 calories.
- 1 Tablespoon of Brown Sugar: Adds about 52 calories.
The key takeaway is to be mindful of what you add. If your goal is to keep the calories in butternut squash baked low, stick to herbs and spices for flavor instead of oils and sugars.
The Health Benefits of Eating Butternut Squash
Rich in vitamins A and C, fiber, and antioxidants like beta-carotene, butternut squash supports immune health, vision, digestion, and may help reduce inflammation and manage weight. The low number of calories in butternut squash baked is just the beginning of its health story. The dense nutritional content provides a wide array of benefits, as highlighted by health authorities like WebMD and Healthline.
- Boosts Immune Function: High levels of Vitamin A and C act as powerful antioxidants that are essential for a healthy immune system. Vitamin A helps maintain the integrity of mucosal barriers, while Vitamin C supports the production and function of white blood cells.
- Protects Vision and Eye Health: Butternut squash is one of the best natural sources of beta-carotene, a carotenoid that the body converts into Vitamin A. This nutrient is critical for maintaining good vision, particularly in low light, and may reduce the risk of age-related macular degeneration.
- Aids in Healthy Digestion: With 6.6 grams of fiber per cup, butternut squash helps promote regular bowel movements and prevent constipation. The fiber also acts as a prebiotic, feeding the beneficial bacteria in your gut.
- Helps with Weight Management: The combination of high fiber and high water content makes butternut squash very filling. This can help you feel satisfied with fewer calories, making it an excellent food for weight management plans.
- Reduces Inflammation: The antioxidants found in butternut squash, including beta-carotene and Vitamin C, help combat oxidative stress and reduce inflammation throughout the body. Chronic inflammation is linked to various diseases, including heart disease and arthritis.
Considering its rich nutrient profile, what’s your favorite way to include this versatile squash in your meals?
To ensure you’re getting the most accurate measurements for your meal prep, a reliable digital kitchen scale is an invaluable tool.
FAQs About Calories in Baked Butternut Squash
Here are direct answers to some of the most frequently asked questions about the calories in butternut squash baked and its nutritional profile.
How many calories are in 1 whole butternut squash?
A medium butternut squash (about 2 lbs) can contain over 300 calories, but this varies significantly based on its exact weight and size. An average 2-pound squash will yield approximately 4 cups of cooked, cubed squash. Based on the 82-calorie-per-cup figure, a whole medium squash contains roughly 328 calories. Always remember that larger squash will have more calories.
Which is better for weight loss, butternut squash or sweet potato?
Butternut squash is generally lower in calories and carbohydrates than sweet potato per serving, making it an excellent choice for weight loss, though both are nutritious options. For comparison, a one-cup serving of baked butternut squash has about 82 calories and 22g of carbs, while the same amount of baked sweet potato has around 180 calories and 41g of carbs. This makes butternut squash a perfect alternative if you’re looking for a lower-calorie, lower-carb swap.
Does roasting butternut squash add calories?
The act of roasting itself does not add calories. However, adding oil, butter, or sugar during roasting will increase the final calorie count significantly. The heat from the oven simply cooks the squash. The extra calories come from the ingredients you add to facilitate the roasting process and add flavor. A single tablespoon of olive oil, for example, adds about 120 calories to your dish.
Is butternut squash high in carbs?
One cup of baked butternut squash has about 22 grams of carbohydrates. However, it is also high in fiber (6.6g), making it a nutritious carb source with a low glycemic index. The high fiber content slows down the absorption of sugar into the bloodstream, helping to prevent blood sugar spikes. For most people, it’s considered a healthy, complex carbohydrate source, not a high-carb food to be avoided.
Final Summary: Key Facts About Baked Butternut Squash Calories
This guide has provided a clear, data-backed look at the calories in butternut squash baked. By focusing on the baseline nutritional information and understanding the impact of preparation, you can make informed decisions that align with your health and dietary goals.
Here are the most critical takeaways:
- A one-cup serving of plain, baked butternut squash consistently contains about 82 calories.
- The final calorie count is highly dependent on preparation; added oils and sugars are the primary sources of extra calories.
- Beyond its low calorie count, it is a nutritional powerhouse, loaded with Vitamin A, Vitamin C, and beneficial fiber.
Now that you have the precise nutritional data, you can confidently incorporate this delicious and healthy squash into your meal plan
Last update on 2025-08-27 at 16:53 / Affiliate links / Images from Amazon Product Advertising API