How many calories are in a whole butternut squash?

A medium butternut squash weighs roughly 900 g–1.2 kg. After removing skin and seeds (about 25% waste), the edible flesh is around 675–900 g, providing approximately 280–380 kcal for the entire squash. A single 80 g portion is just 33 kcal.

Is butternut squash high in carbs?

Butternut squash contains 8.3 g of carbohydrate per 100 g, which is moderate for a vegetable but much lower than starchy foods like potatoes (17 g) or rice (32 g). It is a reasonable option for lower-carb eating when used in place of potatoes or pasta.

How does butternut squash compare to sweet potato?

Sweet potato is higher in calories (86 vs 42 kcal per 100 g), carbohydrate (20 g vs 8.3 g) and protein (1.6 g vs 1.1 g). Both are excellent sources of beta-carotene. Butternut squash is the lighter option with roughly half the calories and carbs, making it a good swap for calorie-conscious meals.

Glucose: Low-MediumNOVA 1

Nutritional Information for Butternut Squash

Butternut squash is a low-calorie vegetable with just 42 kcal per 100 g. It is a good source of beta-carotene (vitamin A precursor), fibre and potassium, with moderate carbohydrate content (8.3 g per 100 g). It has a medium glycaemic index of around 51 and is classified as NOVA 1 when bought whole or pre-cut.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	42 kcal / 176 kJ	33 kcal
Protein	1.1g	0.9g
Carbohydrates	8.3g	6.6g
of which sugars	4.5g	—
Fat	0.1g	0.1g
of which saturated	0g	—
Fibre	1.6g	—
Salt	0g	—

Serving size: 80g (one portion of veg) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Low-Medium

Glucose risk

Butternut squash has a medium GI of around 51. However, the glycaemic load per portion is low because total carbohydrate content is modest at 8.3 g per 100 g. A typical 80 g serving contributes only about 6.6 g of carbohydrate.

Processing level

NOVA 1 (unprocessed)

Whole or pre-cut butternut squash is a NOVA 1 unprocessed food — it is simply a vegetable. Pre-prepared squash dishes (pasta fillings, ready meals) will have higher NOVA scores depending on added ingredients.

Butternut Squash at Tesco

Source: Tesco product page, October 2025

Tesco Butternut Squash Each

£1.50*NOVA 1 (unprocessed)

Tesco Finest Butternut Squash & Provola Girasoli 250G

£3.50*NOVA 3 (processed)

Tesco Fire Pit Hot Honey Butternut Squash with Feta 350g

NOVA 3 (processed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Plain butternut squash is very low in calories and an excellent vegetable choice. Watch out for ready-made butternut squash dishes (soups, pasta, ready meals) which often contain added cream, cheese or sugar, significantly increasing the calorie content. The natural sugars (4.5 g per 100 g) are not a concern in whole form.

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