Baked Butternut Squash Nutrition Facts by Portion

Butternut squash can be served plainly or turned into a richer side with butter, oil, cheese, or a glaze. A nutrition reference is most useful when it identifies which preparation is being measured. This card describes baked squash without added salt and uses the cooked edible portion. It gives a food fact for meal planning rather than a claim that one vegetable determines weight loss. A half cup of baked butternut squash cubes, weighing 102.5 grams, provides approximately 41 calories, 10.8 grams of total carbohydrate, and 3.3 grams of fiber. These values are rounded for readability. The total carbohydrate figure includes fiber; it is not a separate net carbohydrate estimate. The serving describes squash alone and does not include added fats, sauces, or other ingredients in a finished recipe. The source is USDA FoodData Central food 169296, “Squash, winter, butternut, cooked, baked, without salt.” Per 100 grams, it lists 40 calories, 10.5 grams of carbohydrate, and 3.2 grams of dietary fiber. USDA lists a cup of cubes at 205 grams. Half that weight is 102.5 grams, so the reference values are multiplied by 1.025. Source: https://fdc.nal.usda.gov/food-details/169296/nutrients Weigh the edible cooked squash to match this entry. The weight of a whole raw squash includes parts and a preparation state that do not match the portion shown. Remove the parts you do not eat, and keep the cooked weight distinct from the raw ingredient weight in your notes. A scale is useful when cube size or packing changes how much fits into a cup. If you are preparing a tray with oil, record the oil as an ingredient in the batch. A plain baked-food entry does not automatically include what was added to the pan. For a shared dish, calculate the complete ingredients and how the dish is divided. If you add butter or a topping only after serving, record that addition with the individual plate rather than with every portion of the batch. Prepared squash products need their own attention. A puree, soup, frozen side with sauce, or restaurant preparation may have ingredients that differ from this generic entry. Check the label or recipe description before copying the numbers. Matching the food and preparation is more useful than choosing an entry simply because its title contains the words butternut squash. Save this card as a reminder to identify cooked portions and include additions. The example is not a required serving size or a promise about weight change. The related wellness supplement is a separate catalog item, not part of the squash recipe, and is not used to explain the vegetable's carbohydrate, fiber, or calorie values. #WeightLossFoods #ButternutSquash #NutritionFacts #VegetableSides #PortionControl