Butternut Squash
The golden, pear-shaped winter squash with orange flesh full of a sweet, buttery, nut-like flavour; one of the finest vegetables, rich in fibre and minerals. Its carbohydrate is moderate and it has a low glycemic index (≈51), with a gentle glycemic load thanks to plenty of fibre and water.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have a fist-sized roasted slice as a smart starchy alternative to rice and potatoes alongside grilled meat, and enjoy its sweetness without adding any sugar or honey.
Best preparation methods
Peel off the hard skin, cut it into cubes and roast it in the oven with olive oil, cinnamon and a pinch of black pepper until the flesh caramelises and turns soft and velvety, or blend it into a warming winter soup.
Important Nutritional Note
Butternut squash is rich in beta-carotene, vitamin A and soluble fibre that support immunity and the gut; a set, moderate portion gives you fullness and enjoyment without worrying about raising glucose.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (120 g) |
|---|---|---|
| Calories | 45 kcal | 54 kcal |
| Protein | 1 g | 1.2 g |
| Carbohydrate | 11.7 g | 14 g |
| Available carbohydrate | 9.7 g | 11.6 g |
| Fat | 0.1 g | 0.1 g |
| Dietary fibre | 2 g | 2.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Vegetables with a glycemic index (10), it ranks 9 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Butternut Squash good for weight loss?
Yes. Butternut Squash is very low in calories (45 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Butternut Squash affect blood sugar?
Its glycemic index is 51 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 120 g portion has a glycemic load of 5.9 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Butternut Squash?
A typical 120 g portion of Butternut Squash provides about 54 kcal, 1.2 g protein, 14 g carbohydrate, 0.1 g fat and 2.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.