Vegetables Squashes & Gourds 🇬🇧 CoFID 2021 · 13-355
✦ High beta-carotene ✦ Vitamin C ✦ Potassium ✦ Fibre source

Butternut squash is a sweet winter squash particularly rich in beta-carotene for vitamin A, with vitamin C, potassium, fibre, and some magnesium. The flesh is moderately starchy and energy-dense compared with summer squashes.

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Preparation note

Eat the flesh with a little fat to absorb carotenoids; the skin softens enough to eat when baked.

Sources: CoFID 2021

Macronutrients per 100g

155
kJ
Energy
1.10
g
Protein
8.30
g
Carbs
1.60
g
Fibre
0.10
g
Fat
4.50
g
Sugars
0.01
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 350 mg 18%
Vitamin A (RAE) 218 µg 31%
Calcium 48.0 mg 6%
Chloride 41.0 mg 5%
Magnesium 34.0 mg 9%
Phosphorus 33.0 mg 5%
Folate 27.0 µg 14%
Vitamin C 21.0 mg 26%
Vitamin E (alpha-TE) 1.83 mg 15%
Niacin (B3) 0.700 mg 4%
Iron 0.700 mg 5%
Pantothenic Acid (B5) 0.400 mg 7%
Vitamin B6 0.150 mg 11%
Thiamin (B1) 0.100 mg 9%
Manganese 0.100 mg 5%
Zinc 0.100 mg 1%
Copper 0.070 mg 7%
Riboflavin (B2) 0.020 mg 1%
Vitamin D 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Glucose (dextrose) 1.50 g —
Sucrose 1.50 g —
Fructose 1.50 g —
Cholesterol 0.000 mg —
Beta-carotene 2,620 µg —
Biotin (Vitamin B7) 0.400 µg 1%
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.