12 %
Vitamin A contributes to the normal function of the immune system, to the maintenance of normal vision and to the maintenance of normal skin.
How many calories are in baked butternut squash?
31.2kcal
in an 80 g portion
39 kcal per 100 g.
Source: UK CoFID 2021, record 13-644, 11 analysed samples. Checked 5 October 2026.
0.16 gFat
1.1 gProtein
1.7 gFibre
12 %Daily vitamin A
What’s in an 80 g portion
More than half of a portion is water. The rest is 6.7 g carbohydrate and 1.7 g fibre.
- 0.16 gFat
- 1.1 gProtein
- 6.7 gCarbohydrate
- 1.7 gFibre
- 68.2 gWater
- 2.2 gMinerals and the rest
Below average for vegetables
Butternut squash is 39 kcal per 100 g. The 240 vegetables in this database average 59.9.
Butternut squash39
Vegetables average59.9
Low in fat
0.2 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.16 g
Vitamins and minerals in butternut squash
Nothing reaches the “high in” level, but one of the 22 count as a source, led by vitamin A.
Only a trace
- Selenium
- Sodium
None recorded
- Vitamin D
- Vitamin B12
Show all 22 with amounts
Vitamin A0.0992 mg, 12 %
Potassium194 mg, 9.7 %
Vitamin E0.92 mg, 7.7 %
Niacin (vitamin B3)0.8 mg, 5 %
Chloride39.2 mg, 4.9 %
Copper0.05 mg, 4.8 %
Phosphorus25.6 mg, 3.7 %
Thiamin (vitamin B1)0.04 mg, 3.6 %
Pantothenic acid (vitamin B5)0.22 mg, 3.6 %
Folate0.0072 mg, 3.6 %
Calcium28 mg, 3.5 %
Manganese0.06 mg, 3.2 %
Vitamin B60.04 mg, 2.9 %
Magnesium8 mg, 2.1 %
Iodine0.0024 mg, 1.6 %
Biotin0.00072 mg, 1.4 %
Iron0.18 mg, 1.3 %
Vitamin C0.8 mg, 1 %
Zinc0.08 mg, 0.8 %
Riboflavin (vitamin B2)0.01 mg, 0.6 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What butternut squash doesn’t give you. And where to find it.
No recorded vitamin D or selenium, and only 1 % of the zinc reference intake per 100 g.
Vitamin D
0mgin butternut squash
Find it inBloater, grilled500 % per 100 g
Selenium
Tracein butternut squash
Find it inKidney, pig, fried491 % per 100 g
Zinc
1%in butternut squash, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Butternut squash against other vegetables
Per 100 g, butternut squash has the most vitamin A of the 6 here, ahead of pepper (capsicum, red, boiled).
0.124mg
0.103mg
0.087mg
0.077mg
0.057mg
0.033mg
Squash, butternut, bakedthis page
Pepper, capsicum, red, boiled−0.021 mg
Tomatoes, standard, fried−0.037 mg
Okra, boiled−0.047 mg
Gourd, karela, raw−0.067 mg
Peas, sugar-snap, raw−0.091 mg
All values per 100 g, from the same dataset. Differences are against butternut squash.
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Questions about butternut squash
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of butternut squash?
A typical portion (80 g, one of your five a day) gives 31 kcal. Per 100 g the figure is 39 kcal.
Is butternut squash a source of vitamin A?
It is a source of vitamin A: 0.124 mg per 100 g, 16 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Does baking change the fat in butternut squash?
Yes. Per 100 g, fat goes from 0.1 g raw to 0.2 g baked. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does butternut squash have most of?
By share of the daily reference intake: vitamin A (0.124 mg, 16 %), potassium (242 mg, 12 %) and vitamin E (1.2 mg, 9.6 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-644, Squash, butternut, baked, 11 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: PHE, Nutrient analysis of fresh and processed fruit and vegetables with respect to fibre, 2017. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Butternut Winter Squash). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most vitamin A.
More vegetables
- Cucumber, raw14 kcal
- Marrow, raw12 kcal
- Parsnip, roasted158 kcal
- Radish, red, raw12 kcal
- Sweet potato, steamed84 kcal
- Agar, dried, soaked and drained2 kcal
- All 240 vegetables
Most vitamin A
- Seaweed, nori, dried, raw2.48 mg
- Carrots, old, raw1.96 mg
- Carrots, old, microwaved1.89 mg
- Liver, calf, fried25.2 mg
- Liver, pig, stewed22.6 mg
- Liver, lamb, fried19.7 mg
- Vitamin A guide