🧪 Nutrition Facts
- Calories 99.4
- Total Fat 2.5 g
- Saturated Fat 1.5 g
- Cholesterol 4.5 mg
- Sodium 140.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 19.0 g
- Dietary Fiber 2.0 g
- Sugars 7.0 g
- Protein 1.0 g
- Vitamin A 8499.9 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 15.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 39.6 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Mashed Butternut Squash contains 99.4 calories per serving (1 Serving (113.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 19.0g per serving (74.2% of calories), with a good 2.0g of dietary fiber.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Butternut Squash, Water, Sugar, Butter (cream, Salt), Contains 2% or Less of: Brown Sugar, Wheat Flour, Salt, Modified Corn Starch, Nisin Preparation and Spices.
🔬 Ingredient Analysis
Artificial Preservatives: Nisin
Emulsifiers / Stabilisers: Modified Corn Starch
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Mashed Butternut Squash — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Mashed Butternut Squash contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 99.4 kcal | 5% |
| Total Fat | 2.5 g | 3% |
| Saturated Fat | 1.5 g | 8% |
| Cholesterol | 4.5 mg | 2% |
| Sodium | 140.1 mg | 6% |
| Total Carbohydrate | 19.0 g | 7% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 7.0 g | 14% |
| Protein | 1.0 g | 2% |
| Vitamin A | 8499.9 IU | 170% ⭐ |
| Vitamin C | 15.0 mg | 17% |
| Calcium | 39.6 mg | 3% |
| Iron | 0.7 mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Mashed Butternut Squash accounts for 5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 74.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 99.4 calories in Mashed Butternut Squash? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 7.5 min |
| Walking: 17 minutes per mile | 17.2 min |
| Cycling (Low Intensity) | 10.9 min |
| HIIT | 9.2 min |
| Raking Leaves | 19.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Mashed Butternut Squash
Is Mashed Butternut Squash good for weight loss?
At under 100 calories per serving with minimal fat, mashed butternut squash can fit into a weight loss plan. However, it contains 7g of sugar and 19g of carbs per 113g serving, so portion control matters—pair it with protein to help you feel fuller longer.
Is Mashed Butternut Squash a good snack for kids?
Kids typically enjoy the naturally sweet, mild flavor of butternut squash, making it an appealing side dish. The smooth texture is easy to eat, though you may want to check labels for added sodium content in store-bought versions.
Is Mashed Butternut Squash suitable for people with lactose intolerance?
This product contains butter made from cream, so it's not suitable for people with lactose intolerance.
Is Mashed Butternut Squash gluten-free?
No, it contains wheat flour as an ingredient.
What diets does Mashed Butternut Squash suit?
Mashed butternut squash works well for vegan and vegetarian diets, though the butter rules it out as vegan. It's unsuitable for gluten-free and dairy-free diets due to its wheat flour and butter content.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
