Carb Info for Butternut Squash

Butternut squash is one of the most popular of the winter squashes. It has similar nutrients as pumpkin, although it has more starch and sugar than pumpkin. Like other squashes, the seeds can be roasted and eaten.

The easiest way to prepare butternut squash is to roast it by splitting it in half (lengthwise), scooping out the seeds, and baking at 350° F. until soft (about 40-60 minutes, depending on size).

Carbohydrate and Fiber Counts for Butternut Squash

• ½ cup raw butternut squash, cubed: 7 grams effective (net) carbohydrate plus 1.5 grams fiber and 32 calories

• 1 oz. raw butternut squash: 3 grams effective (net) carbohydrate plus .5 gram fiber and 13 calories

• 4 oz raw butternut squash (¼ lb): 11 grams effective (net) carbohydrate plus 2.5 grams fiber and 50 calories

Glycemic Index for Butternut Squash

One glycemic index study of "winter squash" reported an average of 41.

More Information about the Glycemic Index

Glycemic Load of Butternut Squash

• ½ cup raw butternut squash, cubed: 2

• 1 oz. butternut squash: 1

• 4 oz butternut squash (¼ lb): 4

More Information About the Glycemic Load

Health Benefits of Butternut Squash

Butternut squash is an excellent source of vitamin A, vitamin C and all the carotenes, especially beta-carotene. It is also a good source of potassium, manganese, vitamin B6, and magnesium.

More Information About Butternut Squash at Calorie Count.

More Carb Profiles:

• Fruits
  
  
• Vegetables
  
  
• Nuts and Seeds
  
  
• Grains and Legumes
  
  
• Milk, Cream, Soy Milk, etc.

_Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 21.