61 %
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 butternut squash?
28.8kcal
in an 80 g portion
36 kcal per 100 g.
Source: UK CoFID 2021, record 13-355. Checked 5 October 2026.
0.08 gFat
0.88 gProtein
1.3 gFibre
61 %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
- 0.88 gProtein
- 6.6 gCarbohydrate
- 1.3 gFibre
- 69.1 gWater
- 2 gMinerals and the rest
Below average for vegetables
Butternut squash is 36 kcal per 100 g. The 240 vegetables in this database average 59.9.
Butternut squash36
Vegetables average59.9
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion3.6 g
Salt, per portion0.01 g
Vitamins and minerals in butternut squash
One of the 21 reach the “high in” level: vitamin A.
None recorded
- Vitamin D
- Vitamin B12
Show all 21 with amounts
Vitamin A0.484 mg, 61 %
Vitamin C16.8 mg, 21 %
Potassium280 mg, 14 %
Vitamin E1.5 mg, 12 %
Folate0.0216 mg, 11 %
Vitamin B60.12 mg, 8.6 %
Thiamin (vitamin B1)0.08 mg, 7.3 %
Magnesium27.2 mg, 7.3 %
Copper0.06 mg, 5.6 %
Pantothenic acid (vitamin B5)0.32 mg, 5.3 %
Calcium38.4 mg, 4.8 %
Niacin (vitamin B3)0.72 mg, 4.5 %
Chloride32.8 mg, 4.1 %
Iron0.56 mg, 4 %
Manganese0.08 mg, 4 %
Phosphorus26.4 mg, 3.8 %
Riboflavin (vitamin B2)0.02 mg, 1.1 %
Zinc0.08 mg, 0.8 %
Biotin0.00032 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”.
What butternut squash doesn’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 1 % of the zinc reference intake per 100 g.
Vitamin D
0mgin butternut squash
Find it inBloater, grilled500 % per 100 g
Zinc
1%in butternut squash, per 100 g
Find it inOysters, raw592 % per 100 g
Vitamin B12
0mgin butternut squash
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
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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 courgette (dried).
0.605mg
0.582mg
0.525mg
0.323mg
0.265mg
0.19mg
Squash, butternut, rawthis page
Courgette, dried−0.023 mg
Curly kale, raw−0.08 mg
Rape leaves, raw−0.282 mg
Gourd, kantola, raw−0.34 mg
Rocket, raw−0.415 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 29 kcal. Per 100 g the figure is 36 kcal.
Is butternut squash high in vitamin A?
Yes. Squash, butternut, raw has 0.605 mg vitamin A per 100 g, 76 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does butternut squash have most of?
By share of the daily reference intake: vitamin A (0.605 mg, 76 %), vitamin C (21 mg, 26 %) and potassium (350 mg, 18 %) per 100 g.
Is butternut squash high in salt?
No. Salt is 0.01 g per 100 g, which is very low under UK rules.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-355, Squash, butternut, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. 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. Edible proportion: 82 % of the weight as bought is eaten. 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. 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
- Asparagus, roasted35 kcal
- Carrots, young, raw30 kcal
- Fennel, Florence, raw12 kcal
- Mushrooms, oyster, raw8 kcal
- Peas, mange-tout, boiled32 kcal
- Seaweed, nori, dried, raw136 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