Butternut Winter Squash

Squash, Winter, Butternut, Raw has a low-calorie, low-carb, low-fat and low-protein content. It is a good source of Vitamin A and Vitamin C.

The food contains 11.69g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 1 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 99, for Squash, Winter, Butternut, Raw, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein8%
 Calories from Fat2%
 Calories from Carbs91%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A10630.6 IU212.6%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent532 mcg
Alpha Carotene834.1 mcg
Beta Carotene4225.6 mcg
Beta Cryptoxanthin3471.4 mcg
Lycopene0 mcg
Lutein Zeaxanthin0 mcg
Vitamin C21 mg35%Top 10%Very High
Vitamin E1.4 mg4.8%Top 30%High
Vitamin K1.1 mcg1.4%Mid 40%Average
Thiamin0.1 mg6.7%Mid 40%Average
Riboflavin0.02 mg1.2%Bottom 10%Very Low
Niacin1.2 mg6%Mid 40%Average
Vitamin B60.15 mg7.7%Mid 40%Average
Folate27 mcg6.8%Top 30%High
Food Folate27 mcg
Folic Acid0 mcg
Dietary Folate Equivalents27 mcg
Vitamin B120 mcg
Pantothenic Acid0.4 mg4%Top 30%High

Mineral Analysis

Calcium48 mg4.8%Mid 40%Average
Iron0.7 mg3.9%Mid 40%Average
Magnesium34 mg8.5%Top 30%High
Phosphorus33 mg3.3%Bottom 30%Low
Potassium352 mg10.1%Top 30%High
Sodium4 mg0.2%Bottom 10%Very Low
Zinc0.15 mg1%Bottom 30%Low
Copper0.07 mg3.6%Mid 40%Average
Manganese0.2 mg10.1%Mid 40%Average
Selenium0.5 mcg0.71%Bottom 30%Low

Carbohydrate Analysis

Total Carbohydrate11.7 g3.9%Mid 40%Average
Dietary Fiber2 g8%Top 30%High
Sugars2.2 g
Sucrose220 mg
Glucose989.9 mg
Fructose989.9 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein1 g2%Bottom 30%Low
Tryptophan14 mg
Threonine30 mg
Isoleucine39 mg
Leucine57 mg
Lysine37 mg
Methionine12 mg
Cystine9 mg
Phenylalanine39 mg
Tyrosine34 mg
Valine43 mg
Arginine56 mg
Histidine19 mg
Alanine42 mg
Aspartic Acid107 mg
Glutamic Acid175 mg
Glycine37 mg
Proline36 mg
Serine39 mg

Fat Analysis

Total Fat0.1 g0.15%Bottom 10%Very Low
Saturated Fat0.02 g0.1%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids26 mg
Total Omega 6 Fatty Acids16 mg

Other Nutrients Analysis

Alcohol0 g
Water86.4 g
Ash0.8 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 45 Calories from Fat 1

% Daily Value *

Total Fat 0.1 g 0.15%

Saturated Fat 0.02 g 0.1%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 4 mg 0.2%

Total Carbohydrates 11.7 g 3.9%

Dietary Fiber 2 g8%

Sugars 2.2 g

Protein 1 g 2%

Vitamin A 212.6% Vitamin C 35%

Calcium 4.8% Iron 3.9%

*Based on a 2000 Calorie diet

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