Butternut squash serving size, cups to grams
Here a serving of butternut squash is counted as 1 cup (cubes), which USDA weighs at 4.9 oz (140 g), with 58 calories and 1.6 g protein. 100 g (3.5 oz) is about 3/4 cup.
Serving sizes of butternut squash
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, cubes | 4.9 oz (140 g) | 58 calories | 1.6 g | 14.7 g | 0.24 g |
| 1 oz | 1 oz (28 g) | 12 calories | 0.33 g | 3 g | 0.05 g |
| 100 g | 3.5 oz (100 g) | 42 calories | 1.1 g | 10.5 g | 0.17 g |
Cups to grams
USDA weighs 1 cup (cubes) of butternut squash at 140 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 4.9 oz (140 g) | 58 calories |
| 3/4 cup | 3.7 oz (105 g) | 44 calories |
| 2/3 cup | 3.3 oz (93 g) | 39 calories |
| 1/2 cup | 2.5 oz (70 g) | 29 calories |
| 1/3 cup | 1.6 oz (47 g) | 19 calories |
| 1/4 cup | 1.2 oz (35 g) | 15 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/4 cup | 12 calories |
| 100 g (3.5 oz) | 3/4 cup | 42 calories |
| 1 lb (454 g) | 3 1/4 cups | 189 calories |
What 3.5 oz (100 g) of butternut squash looks like
3.5 oz (100 g) of butternut squash is 3.5 oz, or about 3/4 cup. It has 42 calories, 1.1 g protein, 10.5 g carbs and 0.17 g fat.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Raw squash (winter, butternut) | 1 cup (cubes): 4.9 oz (140 g) | 42 calories | 1.1 g |
| Cooked squash (winter, butternut) | 1 cup (cubes): 7.2 oz (205 g) | 40 calories | 0.9 g |
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Raw squash (winter, butternut): Squash, winter, butternut, raw, FDC ID 2685570 (Foundation Foods, published 2024-04-18)
- Cooked squash (winter, butternut): Squash, winter, butternut, cooked, baked, without salt, FDC ID 169296 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.