Squash
Winter, butternut, raw
2 medium (1 lb) of squash (Winter, butternut, raw) contains 408 Calories. The macronutrient breakdown is 91% carbs, 2% fat, and 8% protein. This is a good source of fiber (65% of your Daily Value), potassium (68% of your Daily Value), and calcium (44% of your Daily Value).
Nutrition Facts
For 2 medium (1 lb) of squash (907g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 408 | |
| Fats | 1g | 1% |
| Saturated fats | 0.2g | 1% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 36mg | 2% |
| Carbs | 106g | 39% |
| Net carbs | 88g | |
| Fiber | 18g | 65% |
| Sugar | 20g | |
| Protein | 9g | |
| Calcium | 435mg | 44% |
| Iron | 6mg | 79% |
| Potassium | 3193mg | 68% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 7564μg | |
| Beta carotene | 38330μg | |
| Caffeine | 0mg | |
| Choline | – | |
| Copper | 1mg | 73% |
| Fluoride | – | |
| Folate (B9) | 245μg | 61% |
| Lycopene | 0μg | |
| Magnesium | 308mg | 73% |
| Manganese | 2mg | 80% |
| Niacin | 11mg | 68% |
| Pantothenic acid | 4mg | 73% |
| Phosphorus | 299mg | 43% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 14% |
| Selenium | 5μg | 8% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 76% |
| Vitamin A IU | 96414IU | |
| Vitamin A | 4825μg | 536% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 107% |
| Vitamin C | 190mg | 212% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 13mg | 87% |
| Vitamin K | 10μg | 8% |
| Zinc | 1mg | 12% |
| Sugars | ||
| Sugar | 20g | |
| Sucrose | 2g | |
| Glucose | 9g | |
| Fructose | 9g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.2g | 1% |
| Monounsaturated fats | 0.1g | |
| Polyunsaturated fats | 0.4g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.4g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 0.3g | |
| Histidine | 0.2g | |
| Hydroxyproline | – | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 0.3g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.4g | |
| Proline | 0.3g | |
| Serine | 0.4g | |
| Threonine | 0.3g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 0.4g | |
