mashed butternut squash
1 cup of mashed butternut squash contains 274 Calories. The macronutrient breakdown is 56% carbs, 39% fat, and 5% protein. This is a good source of fiber (22% of your Daily Value), potassium (23% of your Daily Value), and calcium (16% of your Daily Value).
- Makes
- 6 cup
- Prep Time
- 30 minutes
- Cook Time
- 30 minutes
Ingredients
Brown sugar
¼ cup unpacked or 36g
Directions
- Preheat the oven to 400 degrees.
- Cut off and discard the ends of the squash. Peel the squash, cut them in half lengthwise, and remove the seeds. Cut the squash into 3/4 inch cubes and place them on a baking sheet. Add the melted butter, brown sugar, salt and pepper. Toss all the ingredients together and spread in a single layer. Roast for 30 minutes, or until the squash is very tender. While roasting, turn the squash once to be sure that it cooks evenly. Do not let it brown.
- Transfer the squash and the pan juices to a large mixing bowl, and mix with an electric mixer until smooth. It should have the consistency of mashed potatoes.
- Season to taste and serve hot. If the squash is too thick, thin it with milk, orange juice or water.
Nutrition Facts
For 1 cup of mashed butternut squash (334g)
Nutrient | Value | %DV |
---|---|---|
Calories | 274 | |
Fats | 13g | 17% |
Saturated fats | 8g | 41% |
Trans fats | 0.5g | |
Cholesterol | 34mg | 11% |
Sodium | 407mg | 18% |
Carbs | 42g | 15% |
Net carbs | 36g | |
Fiber | 6g | 22% |
Sugar | 13g | |
Protein | 3g | |
Calcium | 165mg | 16% |
Iron | 2mg | 27% |
Potassium | 1090mg | 23% |
Vitamin D | 0.2μg | 2% |
Vitamins and Minerals | ||
Alpha carotene | 2521μg | |
Beta carotene | 12801μg | |
Caffeine | 0mg | |
Choline | 5mg | 1% |
Copper | 0.2mg | 26% |
Fluoride | 1μg | |
Folate (B9) | 82μg | 21% |
Lycopene | 0μg | |
Magnesium | 105mg | 25% |
Manganese | 1mg | 26% |
Niacin | 4mg | 23% |
Pantothenic acid | 1mg | 25% |
Phosphorus | 113mg | 16% |
Retinol | 105μg | |
Riboflavin (B2) | 0.1mg | 5% |
Selenium | 2μg | 3% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 25% |
Vitamin A IU | 32529IU | |
Vitamin A | 1715μg | 191% |
Vitamin B12 | 0.1μg | 3% |
Vitamin B6 | 0.5mg | 36% |
Vitamin C | 64mg | 71% |
Vitamin D IU | 9IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.2μg | |
Vitamin E | 5mg | 31% |
Vitamin K | 5μg | 4% |
Zinc | 1mg | 5% |
Sugars | ||
Sugar | 13g | |
Sucrose | 6g | |
Glucose | 3g | |
Fructose | 3g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 8g | 41% |
Monounsaturated fats | 3g | |
Polyunsaturated fats | 1g | |
Trans fats | 0.5g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0.3g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.1g | |
Arginine | 0.2g | |
Aspartic acid | 0.4g | |
Cystine | 0g | |
Glutamic acid | 1g | |
Glycine | 0.1g | |
Histidine | 0.1g | |
Hydroxyproline | 0g | |
Isoleucine | 0.2g | |
Leucine | 0.2g | |
Lysine | 0.1g | |
Methionine | 0g | |
Phenylalanine | 0.1g | |
Proline | 0.1g | |
Serine | 0.1g | |
Threonine | 0.1g | |
Tryptophan | 0g | |
Tyrosine | 0.1g | |
Valine | 0.2g |