Butternut Squash Calories & Carbs
Last updated September 8, 2026 · Compiled by the CarbMeNot Team
Values per 1 cup cooked cubes (205g), 205g; per 100 g: 7.3g net carbs, 40 cal. Net carbs = total carbs − fiber − sugar alcohols — do the math for any label with the free net carbs calculator.
How many carbs are in butternut squash?
Butternut Squash — 1 cup cooked cubes (205g), 205g — has 15g net carbs: 21.5g total carbs minus 6.6g fiber, plus 1.8g protein, 0.2g fat, and 82 calories. Per 100g that is 7.3g net carbs (10.5g total carbs, 3.2g fiber) and 40 calories. That makes butternut squash relatively low in net carbs and lower than the typical dairy food, which averages about 24.2g net carbs per 100g. At this carb count, butternut squash is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per 100 g, sourced from Manufacturer-reported values; net carbs are computed by CarbMeNot.
Is butternut squash keto-friendly?
Butternut Squash is generally not keto-friendly. 1 cup cooked cubes (205g), 205g is 15g net carbs (21.5g total carbs − 6.6g fiber); per 100g that is 7.3g net carbs. On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
Keeping an eye on carbs in butternut squash?
Butternut Squash runs higher in carbs, so portions matter. CarbMeNot tracks every gram from a photo, so you stay under your daily limit without the math.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 1 cup cooked cubes (205g) | 15g | 21.5g | 1.8g | 82 |
| 100 g (3.5 oz) | 7.3g | 10.5g | 0.9g | 40 |
| 1 oz (28 g) | 2g | 2.9g | 0.3g | 11 |
How many calories are in butternut squash?
Butternut Squash — 1 cup cooked cubes (205g), 205g — has 82 calories, with 1.8g protein, 0.2g fat, and 15g net carbs. Per 100g: 40 calories and 7.3g net carbs.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 40 |
| Total carbs | 10.5g |
| Net carbs | 7.3g |
| Fiber | 3.2g |
| Sugar | 2g |
| Sugar alcohols | 0g |
| Protein | 0.9g |
| Fat | 0.1g |
| Sodium | 4mg |
| Potassium | 284mg |
Source: Manufacturer-reported values (vegetables). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in butternut squash?
- Butternut Squash (1 cup cooked cubes (205g), 205g) has 21.5g of total carbs and 15g of net carbs. Per 100 grams: 10.5g total, 7.3g net.
- How many net carbs are in butternut squash?
- Butternut Squash has 15g of net carbs per 1 cup cooked cubes (205g), 205g — 21.5g total carbs minus 6.6g fiber.
- Is butternut squash keto-friendly?
- Butternut Squash is generally not keto-friendly. 1 cup cooked cubes (205g), 205g is 15g net carbs (21.5g total carbs − 6.6g fiber); per 100g that is 7.3g net carbs. On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
- How many calories are in butternut squash?
- Butternut Squash (1 cup cooked cubes (205g), 205g) has 82 calories; that is 40 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.