7.5 %
Vitamin A is below the 15 % “source of” level in butternut squash, so no function line applies.
How many calories are in boiled butternut squash?
19.2kcal
in an 80 g portion
24 kcal per 100 g.
Source: UK CoFID 2021, record 13-643, 11 analysed samples. Checked 5 October 2026.
0.08 gFat
0.72 gProtein
1 gFibre
7.5 %Daily vitamin A
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.08 gFat
- 0.72 gProtein
- 4.1 gCarbohydrate
- 1 gFibre
- 72.8 gWater
- 1.3 gMinerals and the rest
Below average for vegetables
Butternut squash is 24 kcal per 100 g. The 240 vegetables in this database average 59.9.
Butternut squash24
Vegetables average59.9
Low in fat
0.1 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.08 g
Vitamins and minerals in butternut squash
None of the 22 reaches the “source of” level. Vitamin A comes closest at 9.4 % per 100 g.
Only a trace
- Selenium
- Sodium
None recorded
- Vitamin D
- Vitamin B12
Show all 22 with amounts
Vitamin A0.06 mg, 7.5 %
Potassium118 mg, 5.9 %
Vitamin E0.56 mg, 4.7 %
Copper0.03 mg, 3.2 %
Niacin (vitamin B3)0.48 mg, 3 %
Chloride24 mg, 3 %
Folate0.0048 mg, 2.4 %
Thiamin (vitamin B1)0.02 mg, 2.2 %
Phosphorus15.2 mg, 2.2 %
Pantothenic acid (vitamin B5)0.13 mg, 2.1 %
Calcium16.8 mg, 2.1 %
Manganese0.04 mg, 2 %
Vitamin B60.02 mg, 1.7 %
Magnesium4.8 mg, 1.3 %
Vitamin C0.8 mg, 1 %
Biotin0.000448 mg, 0.9 %
Iodine0.00128 mg, 0.9 %
Iron0.1 mg, 0.7 %
Zinc0.07 mg, 0.7 %
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 0.9 % 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
0.9%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
Butternut squash comes second for vitamin A here, just behind tomatoes (cherry, raw).
0.08mg
0.075mg
0.008mg
0.003mg
0mg
Tomatoes, cherry, raw+0.005 mg
Squash, butternut, boiled in unsalted waterthis page
Cho cho, raw−0.067 mg
Cabbage, red, raw−0.072 mg
Arrowhead, boiled−0.075 mg
All values per 100 g, from the same dataset. Differences are against butternut squash.
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Questions about butternut squash
What the numbers say to the questions people actually search.
How many calories are in a portion of butternut squash?
A typical portion (80 g, one of your five a day) gives 19 kcal. Per 100 g the figure is 24 kcal.
Does boiling change the vitamin C in butternut squash?
Yes. Per 100 g, vitamin C goes from 21 mg raw to 1 mg boiled. 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 (0.075 mg, 9.4 %), potassium (147 mg, 7.4 %) and vitamin E (0.7 mg, 5.8 %) per 100 g.
Is butternut squash a good source of protein?
Squash, butternut, boiled in unsalted water has 0.9 g protein per 100 g, 14 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-643, Squash, butternut, boiled in unsalted water, 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.
