One cup of cooked, cubed butternut squash, (205 grams) contains:

  • 82 calories
  • 1.8 grams (g) of protein
  • 0.18 g of fat
  • 21.50 g of carbohydrate,  (4 g of sugar and 6.6 grams of dietary fiber)
  • 84 milligrams (mg) of calcium
  • 1.23 mg of iron
  • 582 mg of potassium
  • 59 mg of magnesium
  • 55 mg of phosphorus
  • 31 milligrams of vitamin C
  • 1144 micrograms (mcg) of vitamin A

Making the most out of your butternut



To get the maximum amount of time out of your butternut. Store it in a cool, dark place, where sunlight won’t accelerate ripening. Under these conditions, it should last two to three months. Remember that Butternut is a “Winter Squash” called this, not because  it is harvested in winter, but because it keeps so well.


If you are left with more butternut than you need, you can freeze what you don’t use. In fact, you can freeze it cooked or uncooked. Freezing works best with peeled, cubed butternut. Simple take the leftover cubes of butternut, place on a freezer safe tray, spread out and place into the freezer. Once frozen, remove, break up any pieces that may have frozen together, and place into a freezer bag or a freezer-safe container. Label and use within 6-12 months.

Save Your Seeds!

Many people do not realise how delicious butternut seeds are!

Butternut squash seeds are rich in calcium and zinc, they are great as a snack on their own or added to salads.

Here is the basic method to roasting your seeds, Using a tablespoon, scoop the seeds out into a bowl of water, massage the seeds well to separate them from the fiberous pulp.

Remove pulp (if you have a worm farm, give it to the worms, the love it) rinse the seeds in fresh water, to get rid of any remaining pulp.

Dry with a clean tea towel. Spread evenly on a roasting try, drizzle with olive oil, shake the tray and then ass salt and any herbs or spices you prefer. Personally, I love Cajun pumpkin seeds. 5 t salt2 t cayenne pepper, 2 t garlic powder, 2 t sweet paprika, 1 t dried oregano, 1 t dried thyme, 1 t freshly ground black pepper, 1 t onion powder. Combine well, sprinkle evenly ofer seeds and roast at 180C for 10 minutes, tossing half way. Enjoy 🙂