How many carbs are in a Butternut Squash, Cooked?
A 1 cup cubes (205g) serving of Butternut Squash, Cooked contains 21.5g of total carbs (14.9g net carbs), 4g sugar, 82 calories, 1.8g protein, 0.2g fat and 6.6g fiber.
- Calories
- 82 cal
- Carbohydrates
- 21.5 g
- of which Sugars
- 4 g
- Fiber
- 6.6 g
- Net carbs
- 14.9 g
- Protein
- 1.8 g
- Fat
- 0.2 g
Butternut Squash, Cooked nutrition at a glance
Per 1 cup cubes (205g), Butternut Squash, Cooked delivers about 4% of a 2,000-calorie daily reference, 8% of the 275g daily carbohydrate reference and 24% of the 28g daily fiber reference. Sugar sits at 8% of the 50g added-sugar reference and protein contributes 4% of the 50g protein reference.
- Calories
- 40
- Carbs
- 10.5 g
- Sugar
- 2 g
- Protein
- 0.9 g
- Fat
- 0.1 g
- Fiber
- 3.2 g
Blood-sugar impact of Butternut Squash, Cooked
The fiber content slows glucose absorption, so the real glycemic impact is lower than the raw carb count suggests. A good option for steady energy.
With 21.5g total carbs and 6.6g fiber, the net-carb figure for a 1 cup cubes (205g) serving works out to roughly 14.9g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Butternut Squash, Cooked
- Add butternut squash, cooked to a balanced plate with a lean protein and non-starchy vegetables.
- Use butternut squash, cooked as part of a pre-workout snack when you need quick, usable energy.
- Pair butternut squash, cooked with a source of fat or protein to slow glucose absorption.
Frequently asked questions
Is Butternut Squash, Cooked keto-friendly?
Not usually. 14.9g net carbs per serving takes up a large share of a typical keto budget — reserve for special occasions or smaller portions.
How many carbs in Butternut Squash, Cooked per 100 grams?
About 10.5g of carbs, 2g sugar and 40 calories per 100g of Butternut Squash, Cooked.
How does Butternut Squash, Cooked affect blood sugar?
The fiber content slows glucose absorption, so the real glycemic impact is lower than the raw carb count suggests. A good option for steady energy.
Is Butternut Squash, Cooked good for weight loss?
A serving delivers 82 calories with 1.8g protein and 6.6g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 10% combined protein-plus-fiber-to-calorie ratio, Butternut Squash, Cooked is a solid pick for a satiating, weight-loss-friendly meal.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 cup cubes (205g) serving of Butternut Squash, Cooked. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.