Butternut Squash, Raw

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Butternut squash FAQ

Table of Contents

• Is butternut squash keto-friendly?
• Is butternut squash low FODMAP?
• Is butternut squash low in carbs?
• Does butternut squash contain protein?
• Is butternut squash a good source of fiber?
• Is butternut squash high in sugar?
• Does butternut squash contain potassium?
• Is butternut squash high in iron?
• Is butternut squash high in lectins?
• Is butternut squash low oxalate?
• Is butternut squash high histamine?
• Is butternut squash high in phosphorus?
• Is butternut squash high in purines?
• Is butternut squash high in vitamin K?
• Is butternut squash vegan?
• Is butternut squash Whole30 compliant?
• Does squash contain gluten?
• Is squash high in uric acid?
• Is squash paleo?

Is butternut squash keto-friendly?

Butternut squash is not generally considered keto-friendly. One cup of raw butternut squash contains around 15 grams of net carbohydrates. A ketogenic diet typically restricts net carbs to 20-50 grams per day, so a serving of butternut squash would represent a significant portion of daily net carbs allowed.

Is butternut squash low FODMAP?

Butternut squash is low in FODMAPs, however, it is not considered FODMAP free. A serving size of 1/4 cup (approximately 45g) of butternut squash is considered low FODMAP per data from Monash University. If consumed in larger quantities, it may cause problems for people who are sensitive to FODMAPs.

Is butternut squash low in carbs?

Butternut squash can be considered moderately high in carbohydrates. A cup of raw butternut squash contains around 15 grams of carbohydrates. The general guideline for a low carb diet is about 50-130 grams daily, so butternut squash needs to be consumed in moderation if one is adhering to a low carb diet.

Does butternut squash contain protein?

Butternut squash does contain some protein, albeit a small amount. A one-cup serving of raw butternut squash yields about 1-2 grams of protein. The recommended daily intake of protein is around 46 grams for adult women and 56 grams for men, hence butternut squash is not a significant source of protein.

Is butternut squash a good source of fiber?

Yes, raw butternut squash is an excellent source of dietary fiber. Specifically, a serving of about one cup (approximately 140g) contains around 2.8g of fiber. To put it into perspective, the recommended daily intake of fiber for adults is 25g for women and 38g for men. Therefore, butternut squash can contribute significantly to reaching the daily fiber intake, especially when included regularly in meals.

Is butternut squash high in sugar?

Butternut squash has a moderate sugar content. A one-cup serving (about 140g) of raw butternut squash has approximately 2.2g of sugar. For adults, the American Heart Association recommends a maximum daily intake of 25g of sugar for women and 36g for men. So, while it does contain sugar, it’s not significantly high, making butternut squash a healthy and nutrient-dense choice.

Does butternut squash contain potassium?

Yes, butternut squash is rich in potassium. A one-cup serving (about 140g) of raw butternut squash contains approximately 352mg of potassium. The daily recommended intake of potassium for adults is about 4,700mg, so butternut squash can be a valuable addition when aiming to meet your daily potassium requirement.

Is butternut squash high in iron?

Butternut squash contains a small amount of iron, but it wouldn’t be considered a high source. A one-cup serving (about 140g) of raw butternut squash contains approximately 0.7mg of iron. Recommended daily intake of iron is 18mg for women of childbearing age and 8mg for men and postmenopausal women. So, while butternut squash can contribute to your daily iron intake, it’s most effective when ideally combined with other iron-rich foods.

Is butternut squash high in lectins?

No, butternut squash is not known to be high in lectins, a protein found in certain plants that can be harmful if consumed in large amounts. Although concrete data of the exact lectin content in butternut squash is not readily available, it is generally considered safe to consume, especially when cooked, which tends to lower the lectin content in foods.

Is butternut squash low oxalate?

Yes, butternut squash is considered to be low in oxalates. Oxalates are compounds found in many foods, and high-oxalate diets can contribute to kidney stones in susceptible individuals. Butternut squash contains approximately 0.5 milligrams of oxalates per 100 gram serving, which is very low considering the daily limit for a low-oxalate diet is typically around 50 milligrams.

Is butternut squash high histamine?

No, butternut squash is not high in histamines and is generally considered safe to eat for individuals with sensitivities to histamines, which can cause inflammation and allergic reactions in some people.

Is butternut squash high in phosphorus?

No, butternut squash isn’t high in phosphorus. A one-cup serving (205g) of raw butternut squash contains around 55mg of phosphorus. This accounts for approximately 5.5% of the recommended daily intake for an average adult, which is 1000 mg. This makes butternut squash a relatively low source of this mineral.

Is butternut squash high in purines?

No, butternut squash is not high in purines. Purines are substances found in foods that our body breaks down into uric acid. Foods high in purines should be avoided by people with gout or kidney stones. Butternut squash contains approximately 59 milligrams of purines per 100g serving which is considerably low.

Is butternut squash high in vitamin K?

No, butternut squash is not high in vitamin K. In fact, a single-cup serving of butternut squash contains approximately 1.6 micrograms of vitamin K, which is only about 2% of the recommended daily value of 75-120 micrograms for adults, depending on gender and life stage.

Is butternut squash vegan?

Yes, as a plant-based food, butternut squash is perfectly suitable for a vegan diet. It contains no animal products or byproducts.

Is butternut squash Whole30 compliant?

Yes, butternut squash is Whole30 compliant. Whole30 is a 30-day diet that emphasizes whole foods and eliminates processed foods, sugar, alcohol, grains, dairy, and legumes. Butternut squash, being a whole, unprocessed fruit/vegetable, is therefore compliant with the diet.

Does squash contain gluten?

No, butternut squash does not contain gluten. Gluten is typically found in cereals, wheat, and grain-based products. Since butternut squash is a vegetable, it is naturally gluten-free. It’s an excellent food choice for individuals with celiac disease or those following a gluten-free diet.

Is squash high in uric acid?

No, butternut squash is not high in uric acid. Certain foods like organ meats and fish can be high in purines, which your body breaks down into uric acid. But vegetables, including butternut squash, are low in purines.

Is squash paleo?

Yes, butternut squash is considered an acceptable food on the paleo diet. The paleo diet emphasizes eating foods that were available during the paleolithic era, which includes fruits and vegetables, lean meats, nuts, and seeds. Butternut squash fits into these categories, providing valuable nutrients such as fiber, vitamins A, C, and E, as well as a good dose of potassium.