RootCauseAI

Butternut squash

Butternut squash, per 100 g: 45 kcal, 1 g protein, 11.7 g carbohydrate, 2 g fibre, 0.1 g fat. Figures are the USDA reference values for “Squash, winter, butternut, raw”.

At 100 g it reaches the EU threshold to be called a source of vitamin a, vitamin c, potassium. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.

Fat-freeUnder 0.5 g fat per 100 gLow sugars2.2 g sugars per 100 gSodium-freeUnder 5 mg sodium per 100 g

Nutritional value per 100 g

NutrientPer 100 g% NRV
Energy and macronutrients
Energy45 kcal
Protein1 g
Fat0.1 g
of which saturates0.021 g
of which monounsaturates0.007 g
of which polyunsaturates0.042 g
Carbohydrate11.7 g
of which sugars2.2 g
Fibre2 g
Water86.4 g
Cholesterol0 mg
Minerals
Calcium48 mg6%
Iron0.7 mg5%
Magnesium34 mg9.07%
Phosphorus33 mg4.71%
Potassium352 mg17.6%
Sodium4 mg
Zinc0.15 mg1.5%
Copper0.072 mg7.2%
Manganese0.202 mg10.1%
Selenium0.5 µg0.909%
Vitamins
Vitamin A532 µg66.5%
Vitamin D0 µg
Vitamin E1.44 mg12%
Vitamin K1.1 µg1.47%
Vitamin C21 mg26.3%
Thiamine (B1)0.1 mg9.09%
Riboflavin (B2)0.02 mg1.43%
Niacin (B3)1.2 mg7.5%
Pantothenic acid (B5)0.4 mg6.67%
Vitamin B60.154 mg11%
Folate27 µg13.5%
Vitamin B120 µg

% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.

What this food is a source of

This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.

High in Vitamin A66.5% NRV per 100 g
  • Vitamin A contributes to the maintenance of normal vision
  • Vitamin A contributes to the normal function of the immune system
  • Vitamin A contributes to the maintenance of normal skin
Source of Vitamin C26.3% NRV per 100 g
  • Vitamin C contributes to the normal function of the immune system
  • Vitamin C contributes to normal collagen formation for the normal function of blood vessels
  • Vitamin C increases iron absorption
Source of Potassium17.6% NRV per 100 g
  • Potassium contributes to normal muscle function
  • Potassium contributes to the maintenance of normal blood pressure
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Squash, winter, butternut, raw (FDC ID 169295). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.