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Paleo Foods: Butternut Squash

Butternut Squash highlights

Butternut squash is a beloved winter squash — they’re one of the sweetest varieties of winter squash, and and they have a slightly nutty taste, similar to that of pumpkin. Butternut squash is a good source of Vitamin A (the pre-Vitamin A form), Vitamin C, minerals and carbohydrate.

The shape of a butternut squash makes it slightly difficult to cut. One of the easier ways to cut and dice a butternut squash is to cut it in half with a large knife and a steady hand, scoop out the seeds, peel the exterior skin and dice into cubes.

Butternut squash can be a less starchy alternative to a sweet potato. Substituting potatoes for butternut squash in a soup or stew, casserole or a batch of fries can be a good option for low-carbers.

Nutrition Details

NutrientAbsolute amount, per 1 cup chopped butternut squash%DV, per 1 cup chopped butternut squash
Vitamin A22,869 IU457%
Vitamin C31.0 mg52%
Vitamin E2.6 mg13%
Thiamin (Vitamin B1)0.1 mg10%
Niacin (Vitamin B5)2.0 mg10%
Vitamin B60.3 mg13%
Folate38.9 mcg10%
Potassium582 mg17%
Manganese0.4 mg18%
Magnesium59.4 mg15%


Macronutrients Macros in Context

Here’s how 1 cup of butternut squash stacks up in the context of a typical Paleo meal:

Blue bars show the typical range in grams for a Paleo meal. For example, a Paleo meal usually includes 30-60 grams of fat, but where you personally fall in that range will depend on your preference.

Orange dots show how 1 cup of butternut squash fits into the typical nutrient profile of a Paleo meal.

Macros in Context - Butternut Squash

Buying it Buy It


Cooking with it Cook It


Cut open a butternut squash, remove the seeds and chop into bite-sized cubes. Coat in a Paleo cooking fat, sprinkle with spices, then roast in the oven until it’s soft enough to be poked with a fork.


Oven-roast the butternut squash, then use as a base for a soup or puree.


Halve the butternut squash, stuff with meat and vegetables, then roast in the oven.


Cut squash into wedges, coat with a cooking fat and spices, then bake up some fries!


Recipe ideas Recipe Ideas

Slow Cooker Butternut Squash And Apple Soup

Slow Cooker Butternut Squash And Apple Soup

Butternut Squash Fries

Butternut Squash Fries

Roasted Butternut Squash And Turnips

Roasted Butternut Squash And Turnips

Butternut Squash Soup

Butternut Squash Soup