FoodScore
0/ 100
Gooddairy· 100 g

Butternut Squash Cooked

Butternut squash scores a 'Good' 62/100, primarily due to its status as a minimally processed whole food and its notable vitamin A content.

  • This minimally processed (NOVA 1) whole food contributes positively to a balanced diet.
  • A 100g serving provides 19% of the Daily Value for Vitamin A.
  • With only 39 calories per 100g, it is a low-calorie vegetable option.
  • It contains a very low 2mg of sodium per 100g, making it suitable for low-sodium diets.
  • The FoodScore of 62/100 indicates a good nutritional profile overall.
  • Scores +7 points above the dairy category average (55/100 across 104 foods).
Fiber
0g
0% of Daily Value
Protein
1.23g
2% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2mg
0% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin A)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 62

Butternut squash earns a 'Good' FoodScore of 62 out of 100, largely because it is a minimally processed whole food, categorized as NOVA 1, which adds a significant 10 points to its score. This classification reflects its natural state and lack of extensive processing, aligning with dietary guidelines that prioritize whole foods. Additionally, it receives a 2-point bonus for its micronutrient density, specifically its high vitamin A content, providing 19% of the Daily Value per 100g. The food has no penalties, as it contains 0g of added sugar, 0g of trans fat, and a very low 0.01g of saturated fat per 100g. Its sodium content is also minimal at 2mg. While it offers some potassium (133mg) and iron (0.58mg), these amounts are not high enough to earn additional significant bonuses. To achieve a higher score, butternut squash would need to provide more fiber, as it currently contains 0g, or higher amounts of a broader range of essential micronutrients beyond vitamin A.

Health benefits

What the nutrients in butternut squash cooked actually do for you, grounded in established dietary science.

Supports Vision and Immune Function

Butternut squash is an excellent source of Vitamin A, which is crucial for maintaining healthy vision, particularly in low light. A 100g serving delivers 19% of the Daily Value for Vitamin A, primarily in the form of beta-carotene, a powerful antioxidant that the body converts into active vitamin A. This nutrient also plays a vital role in immune system function, helping to regulate immune responses and protect against infections. Including foods rich in vitamin A like butternut squash can contribute to overall eye health and bolster the body's natural defenses.

Aids in Weight Management

With only 39 calories per 100g, butternut squash is a low-calorie vegetable that can be a valuable addition to weight management strategies. Its high water content contributes to its low energy density, meaning you can consume a larger portion for fewer calories, which can promote feelings of fullness and satiety. While it doesn't contain significant fiber, its volume can help reduce overall calorie intake when substituted for more calorie-dense foods. Incorporating butternut squash into meals can help individuals manage their calorie budget effectively without sacrificing meal satisfaction.

Promotes Heart Health

Butternut squash contributes to heart health through its favorable nutrient profile, particularly its very low content of saturated fat and sodium. A 100g serving contains only 0.01g of saturated fat and 2mg of sodium, both of which are important factors in maintaining cardiovascular well-being. Dietary guidelines emphasize limiting saturated fat and sodium intake to support healthy blood pressure and cholesterol levels. Choosing foods like butternut squash can be a simple way to reduce the intake of nutrients that, in excess, can negatively impact heart health.

Provides Essential Minerals

Butternut squash offers several essential minerals that contribute to various bodily functions. It provides 133mg of potassium per 100g, which is important for fluid balance and nerve signaling. The vegetable also contains 0.58mg of iron, a mineral vital for oxygen transport and energy metabolism, and 9mg of magnesium, which supports muscle and nerve function, blood sugar control, and blood pressure regulation. While these amounts are not exceptionally high, they contribute to the overall daily intake of these crucial nutrients, supporting general health and well-being.

How to eat it

Butternut squash is a versatile winter squash commonly used in American cuisine, often serving as a nutritious side dish or an ingredient in soups, stews, and roasted vegetable medleys. Its naturally sweet flavor makes it a popular choice for both savory and slightly sweet preparations. It's typically consumed cooked, and a reasonable serving size is around 100-200g, which can easily be incorporated into various meals to boost vegetable intake.

For easy preparation, roast cubed butternut squash with a drizzle of olive oil and herbs until tender and slightly caramelized, enhancing its natural sweetness.
Incorporate pureed butternut squash into soups, sauces, or even baked goods to add nutrients and a creamy texture without excessive calories.
Store whole butternut squash in a cool, dry place for several weeks; once cut, store in the refrigerator and use within a few days to maintain freshness and quality.
Pair butternut squash with lean protein sources like chicken or fish, and a whole grain, to create a balanced and satisfying meal.
Things to keep in mind

Butternut squash is generally considered safe for consumption by most individuals and is not commonly associated with allergies. There are no widely documented cautions or significant interactions with medications for butternut squash at normal serving sizes. Individuals with specific digestive sensitivities might experience mild discomfort if consuming very large quantities due to its natural compounds, but this is rare. Overall, it is a well-tolerated and healthy food for the general population.

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Reader questions
Is butternut squash healthy?
Yes, butternut squash is considered a healthy food, scoring 62/100 on FoodScore. It is a minimally processed whole food (NOVA 1) and a good source of Vitamin A, providing 19% of the Daily Value per 100g. It is also low in calories, sodium, and saturated fat, making it a nutrient-dense choice for a balanced diet.
Is butternut squash good for weight loss?
Butternut squash can be beneficial for weight loss due to its low-calorie count (39 calories per 100g) and high water content. This makes it a filling food that can help you feel satiated with fewer calories. Incorporating it into meals can help manage overall calorie intake, supporting weight management goals.
Is butternut squash ultra-processed?
No, butternut squash is not ultra-processed. It is classified as a NOVA 1 food, meaning it is an unprocessed or minimally processed food. This indicates it is in its natural state or has undergone minimal processing like washing, peeling, or cutting, aligning with dietary recommendations for whole food consumption.
What is the best way to cook butternut squash?
Roasting is a popular and excellent way to cook butternut squash, as it brings out its natural sweetness. Simply peel, deseed, and cube the squash, then toss with a small amount of oil and your preferred seasonings before roasting until tender and slightly caramelized. It can also be steamed, boiled, or pureed for soups and sauces.
What can I use as a substitute for butternut squash?
Good substitutes for butternut squash, depending on the recipe, include other winter squashes like acorn squash, delicata squash, or pumpkin. These options offer similar textures and a comparable mild, sweet flavor profile. Sweet potatoes can also be a suitable alternative in many dishes, providing a similar nutritional and caloric density.
Does butternut squash have a lot of sugar?
Butternut squash does contain natural sugars, contributing to its sweet taste, but it has no added sugar. A 100g serving is relatively low in total carbohydrates and sugars compared to many fruits. Its natural sugars are part of a whole food matrix, which is different from consuming foods with added sugars.
Is butternut squash a good source of fiber?
While butternut squash is a healthy vegetable, it is not a significant source of fiber. A 100g serving contains 0g of fiber. If you are looking to increase your dietary fiber intake, you would need to pair butternut squash with other fiber-rich foods like beans, lentils, whole grains, or other vegetables to meet your daily fiber needs.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 168474)Updated 2026-04-20