How many calories are in 1 cup of mashed butternut squash?

November 28, 2025 •

4 min read

A single cup of plain, cooked butternut squash provides approximately 82 calories and is a rich source of vitamins A and C. However, the total number of calories in 1 cup of mashed butternut squash can vary significantly depending on the ingredients added during preparation.

Quick Summary

The calorie count for 1 cup of mashed butternut squash depends heavily on preparation. Plain mashed squash is low-calorie, while additions like butter, cream, and sweeteners can increase it substantially. This guide explores the nutritional breakdown and calorie variations.

Key Points

Base Calories: A cup of plain mashed butternut squash contains approximately 82-94 calories, deriving most of its energy from carbohydrates.
Additives Increase Calories: Ingredients like butter, cream, and sugar can significantly increase the total calorie count, potentially tripling the original value.
Preparation Matters: How you prepare your mashed squash determines its final nutritional profile, whether it remains a low-calorie side or becomes a richer, more decadent dish.
Nutrient-Dense: Butternut squash is rich in beneficial nutrients, including beta-carotene (Vitamin A), Vitamin C, and fiber, regardless of its preparation.
Supports Weight Management: Its low caloric density and high fiber content make plain mashed butternut squash an excellent food for managing weight and increasing fullness.

The Calorie Breakdown of Mashed Butternut Squash

When considering the calorie content of mashed butternut squash, it's crucial to distinguish between the base vegetable and the final dish. Butternut squash is a nutrient-dense food that is naturally low in calories and high in fiber, vitamins, and minerals. Its low caloric density makes it an excellent choice for weight management and overall health. The simple act of mashing the squash does not add any calories; it's the additions that create significant variation.

For example, a cup of plain mashed butternut squash, prepared by simply steaming or baking and mashing without any oil or seasonings, contains roughly 82 to 94 calories. This base calorie count comes primarily from its carbohydrates, with minimal protein and fat. The high fiber content also helps to increase satiety, making it a filling and healthy addition to any meal.

How Additives Impact Your Mashed Squash Calories

Most recipes for mashed butternut squash call for additional ingredients to enhance flavor and creaminess. These seemingly small additions can dramatically increase the dish's calorie count. This is a vital point for anyone tracking their intake or managing their weight.

Butter: Adding just one tablespoon of butter can increase the calories by over 100. Many recipes call for half a cup or more of butter, which substantially raises the calorie and fat content.
Cream or Milk: Heavy cream, half-and-half, or even full-fat milk contribute fat and calories. Even alternatives like almond or coconut milk can add calories, though typically less than dairy products.
Sweeteners: Ingredients like maple syrup, brown sugar, or honey can boost the sweetness and, along with it, the sugar and calorie count.
Cheese: Adding cheeses like Parmesan or cream cheese introduces additional fat and sodium, further increasing the overall calorie load.

Comparison: Plain vs. Rich Mashed Butternut Squash

To illustrate the impact of recipe choices, here is a comparison table showing the approximate nutritional differences between a basic preparation and a richer, more indulgent version. All values are per 1-cup serving.


Nutrient	Plain Mashed Butternut Squash (approx.)	Rich Mashed Butternut Squash (with butter, cream, sugar) (approx.)
Calories	82 - 94 kcal	240 - 280+ kcal
Total Fat	Less than 1 g	13 - 17 g
Saturated Fat	Minimal	8 g
Carbohydrates	22 g	42 g
Protein	~2 g	3 - 4 g
Fiber	~7 g	~6 g

Health Benefits of Butternut Squash

Beyond its versatile flavor, butternut squash is a nutritional powerhouse. It is loaded with vitamins, minerals, and antioxidants that offer several health advantages.

Eye Health: Butternut squash is incredibly rich in beta-carotene, which the body converts into Vitamin A. This nutrient is essential for vision and eye health.
Immune Support: The high levels of Vitamin C and other antioxidants help protect cells from damage and support a healthy immune system.
Digestive Health: Its high fiber content aids digestion, promotes regular bowel movements, and can help prevent constipation.
Heart Health: Butternut squash is a good source of potassium and magnesium, two minerals vital for regulating blood pressure and supporting cardiovascular health.
Weight Management: The combination of low calories and high fiber can help you feel full for longer, which may assist with weight loss goals.

Tips for a Lighter Mashed Squash

For those looking to keep their calories in check, several simple swaps can make a big difference. These lighter preparation methods allow you to enjoy the rich flavor of butternut squash without the added guilt.

Use Flavorful Broth: Instead of milk or cream, use vegetable or chicken broth to achieve a smooth consistency and add depth of flavor.
Add Herbs and Spices: Enhance the taste with herbs like sage, thyme, or rosemary, along with spices such as cinnamon, nutmeg, or a pinch of cayenne pepper.
Incorporate Healthy Fats: A small amount of olive oil can provide a rich mouthfeel with healthy monounsaturated fats.
Try Greek Yogurt or Nutritional Yeast: For a creamy, tangy flavor without the high calories of cream or butter, consider adding a spoonful of plain Greek yogurt or some nutritional yeast for a cheesy taste.

Conclusion

The calorie count for 1 cup of mashed butternut squash is not a fixed number but a variable that depends entirely on the recipe. While the squash itself is a low-calorie, nutrient-dense ingredient, common additions like butter, cream, and sugar can dramatically increase its caloric impact. By choosing leaner preparation methods and healthy seasonings, you can enjoy the delicious, creamy texture and numerous health benefits of mashed butternut squash as a low-calorie side dish. Always consider your ingredients to get an accurate understanding of the final nutritional value.

A Resource for Healthier Recipes

For more ideas on creating nutritious and delicious meals with butternut squash, consider exploring resources from reputable health organizations. For instance, the Cleveland Clinic offers various articles on the benefits of butternut squash and healthy eating.

Frequently Asked Questions

Yes, when prepared simply without added butter, cream, or excessive sweeteners, mashed butternut squash is a healthy option for weight loss due to its low-calorie density and high fiber content, which promotes satiety.

To reduce calories, use vegetable broth, olive oil in moderation, or plain Greek yogurt for creaminess. Instead of sugar, enhance flavor with savory spices and herbs like sage, nutmeg, and thyme.

The calorie count for roasted and boiled butternut squash is very similar when prepared without additives, usually falling in the 82-94 calorie range per cup. However, roasting can slightly enhance flavor without adding fat or calories, while boiling can sometimes result in a less flavorful squash.

Butternut squash is generally lower in calories and carbs than mashed potatoes. While both are nutritious, butternut squash offers a higher concentration of certain vitamins, like Vitamin A, which mashed potatoes lack.

The calorie count for canned mashed butternut squash depends on the brand and whether anything was added. Check the nutrition label, as some manufacturers may add preservatives or sugars that increase the calorie count compared to a plain, homemade version.

A simple low-calorie recipe involves baking the squash, scooping out the flesh, and mashing it with a little vegetable broth, a pinch of nutmeg, and salt and pepper to taste.

Yes, mashed butternut squash can serve as an excellent lower-calorie, lower-carb substitute for mashed potatoes while still offering a creamy and delicious texture.