17 Fit Food calories Vegetables and mushrooms
Butternut squash calories and nutrition facts
Per 100 g: 45 kcal — 1 g protein, 0.1 g fat and 9.7 g carbs.
Butternut squash is the bell-shaped winter squash with sweet orange flesh, roasted in cubes, blended into soup or mashed like sweet potato. That deep orange flesh supplies plenty of vitamin A for about 45 kcal per 100 g. Roasting concentrates it slightly as water evaporates, so most of the change on the plate comes from the oil, butter or maple syrup added.
- High in fibre
- Fat-free
- Salt-free
- High in vitamin A
- Protein 9%
- Fat 2%
- Carbs 89%
In everyday portions
- Typical serving · 150 g 68 kcal
- 100 kcal is 220 g this much of it gives 100 kcal
- Energy density Very low 0.45 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 45 kcal 2%
- Protein 1 g 2%
- Fat 0.1 g <1%
- Carbs available, without fibre 9.7 g 4%
- Fibre 2 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 9%
- Fat 2%
- Carbs 89%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 532 µg 66%
- Vitamin D 0 µg 0%
- Vitamin E 1.4 mg 12%
- Vitamin K 1.1 µg 1%
- Vitamin C 21 mg 26%
- Vitamin B1 thiamin 0.1 mg 9%
- Vitamin B2 riboflavin 0.02 mg 1%
- Vitamin B3 niacin 1.2 mg 8%
- Vitamin B5 pantothenic acid 0.4 mg 7%
- Vitamin B6 0.154 mg 11%
- Folate B9 27 µg 14%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 352 mg 18%
- Calcium 48 mg 6%
- Phosphorus 33 mg 5%
- Magnesium 34 mg 9%
- Iron 0.7 mg 5%
- Zinc 0.15 mg 2%
- Copper 0.072 mg 7%
- Manganese 0.202 mg 10%
- Selenium 0.5 µg <1%
- Iodine 0 µg 0%
- Sodium 4 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- Fat-free
- Salt-free
- High in vitamin A
- Source of vitamin C
- Source of potassium
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 66% More calories than 66% of vegetables and mushrooms.
- 95% More vitamin A than 95% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Carrots 41 kcal
- Onions 40 kcal
- Beets (beetroot) 43 kcal
- Leeks 61 kcal
- Pumpkin 26 kcal
- Bell peppers 27 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169295.
The vitamins and minerals it lacked come from Frida (Denmark).
Carbs are available carbohydrates, without fibre, as on EU labels.