mashed butternut squash

Fat 39%Carbs 56%
Percent Calories

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

Directions

  1. Preheat the oven to 400 degrees.
  2. 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.
  3. 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.
  4. 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)

NutrientValue%DV
Calories274
Fats13g 17%
Saturated fats8g 41%
Trans fats0.5g
Cholesterol34mg 11%
Sodium407mg 18%
Carbs42g 15%
Net carbs36g
Fiber6g 22%
Sugar13g
Protein3g
Calcium165mg 16%
Iron2mg 27%
Potassium1090mg 23%
Vitamin D0.2μg 2%
Vitamins and Minerals
Alpha carotene2521μg
Beta carotene12801μg
Caffeine0mg
Choline5mg 1%
Copper0.2mg 26%
Fluoride1μg
Folate (B9)82μg 21%
Lycopene0μg
Magnesium105mg 25%
Manganese1mg 26%
Niacin4mg 23%
Pantothenic acid1mg 25%
Phosphorus113mg 16%
Retinol105μg
Riboflavin (B2)0.1mg 5%
Selenium2μg 3%
Theobromine0mg
Thiamine0.3mg 25%
Vitamin A IU32529IU
Vitamin A1715μg 191%
Vitamin B120.1μg 3%
Vitamin B60.5mg 36%
Vitamin C64mg 71%
Vitamin D IU9IU
Vitamin D20μg
Vitamin D30.2μg
Vitamin E5mg 31%
Vitamin K5μg 4%
Zinc1mg 5%
Sugars
Sugar13g
Sucrose6g
Glucose3g
Fructose3g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats8g 41%
Monounsaturated fats3g
Polyunsaturated fats1g
Trans fats0.5g
Fatty Acids
Total omega 30g
Total omega 60.3g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.1g
Arginine0.2g
Aspartic acid0.4g
Cystine0g
Glutamic acid1g
Glycine0.1g
Histidine0.1g
Hydroxyproline0g
Isoleucine0.2g
Leucine0.2g
Lysine0.1g
Methionine0g
Phenylalanine0.1g
Proline0.1g
Serine0.1g
Threonine0.1g
Tryptophan0g
Tyrosine0.1g
Valine0.2g

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