🧪 Nutrition Facts
- Calories 90.0
- Total Fat 5.0 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 410.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 11.0 g
- Dietary Fiber 2.0 g
- Sugars 2.0 g
- Protein 2.0 g
- Vitamin A 5500.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 21.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 40.0 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
Butternut Squash Salad contains 90.0 calories per serving (1 Serving), a moderate amount that fits easily into most daily calorie goals. The majority of its calories come from fat (5.0g, 46.4% of calories), including 0.5g of saturated fat.
🏷️ 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
Roasted Butternut Squash (butternut Squash, Expeller Pressed Canola Oil, Lemon Juice, Salt, Spices, Extra Virgin Olive Oil, Black Pepper), Tomatoes Roasted Corn, Red Bell Pepper, Black Beans, Onions, Expeller Pressed Canola Oil, Lemon Juice, Cilantro, Salt. Extra Virgin Olive Oil, Black Pepper.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Butternut Squash Salad. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Butternut Squash Salad — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Butternut Squash Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 90.0 kcal | 4.5% |
| Total Fat | 5.0 g | 6% |
| Saturated Fat | 0.5 g | 2% |
| Sodium | 410.0 mg | 18% |
| Total Carbohydrate | 11.0 g | 4% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 2.0 g | 4% |
| Protein | 2.0 g | 4% |
| Vitamin A | 5500.0 IU | 110% ⭐ |
| Vitamin C | 21.0 mg | 23% ✅ |
| Calcium | 40.0 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
Butternut Squash Salad accounts for 4.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 46.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 90.0 calories in Butternut Squash Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 6.8 min |
| Walking: 17 minutes per mile | 15.5 min |
| Cycling (Low Intensity) | 9.8 min |
| HIIT | 8.3 min |
| Mountain Climbers | 8.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Butternut Squash Salad
Is Butternut Squash Salad good for weight loss?
With only 90 calories per 100g and just 5g of fat, this salad is quite light. The 2g of fiber and 2g of protein per serving contribute to satiety, though the protein content is modest, so you might want to pair it with a protein source for a more balanced meal.
Is Butternut Squash Salad heart-healthy?
This salad supports heart health with minimal saturated fat (0.5g), unsaturated oils from canola and olive oil, and beneficial vegetables like bell peppers and tomatoes. The black beans provide additional fiber and plant-based nutrients that are good for cardiovascular health.
How does Butternut Squash Salad fit a low-sodium diet?
At 410mg of sodium per 100g, this salad is moderately high in salt and may not be ideal if you're following a strict low-sodium diet. You'd need to account for this sodium in your daily total or look for a version prepared without added salt.
Is Butternut Squash Salad suitable for people with lactose intolerance?
This salad is completely dairy-free, making it suitable for anyone with lactose intolerance.
What should I watch out for with Butternut Squash Salad?
The sodium content is a concern at 410mg per 100g, which adds up quickly depending on portion size. If you're monitoring salt intake, be aware that this salad contains added salt in multiple components.
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.
