How many calories in
butternut squash?
Per 100g, butternut squash brings 45 calories with 12g of carbs (most of which is fiber). Worth portioning if you treat it like a free veg; it has more density than spinach or cucumber.
Common serving sizes.
Calories scale with portion. Here's how a typical butternut squash serving translates in your tracker:
What 45 calories means.
Very low calorie — at 45 kcal per 100g, butternut squash adds volume to a meal without meaningfully denting a calorie deficit.
Butternut Squash vs. similar foods.
How butternut squash stacks up on calories and protein against foods people commonly compare it to:
Skip the lookup. Snap the plate.
Point your iPhone camera at butternut squash and Spotwell's AI estimates the portion and macros in a few seconds. Check it, adjust anything that looks off, and log it.
Download on theApp StoreQuick answers.
How many calories in butternut squash?
Butternut Squash has approximately 45 calories per 100g. A typical serving — 3 oz (85g) — comes in at 38 calories.
How much protein is in butternut squash?
1g of protein per 100g. That puts butternut squash at roughly 2.2g of protein per 100 calories — a useful lens when comparing to other vegetables sources.
How do I log butternut squash accurately?
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in a few seconds. Adjust the value if it looks off.
Is butternut squash good for weight loss?
It depends on your overall calorie target. Butternut Squash is naturally low-calorie at 45 kcal per 100g, so it's easy to fit into a deficit.