How many carbs are in butternut squash?
One cup of cooked butternut squash cubes (205g) has 21.5g of carbohydrate and 14.9g of net carbs. It is a starchy winter vegetable, not a leafy green, and the numbers reflect that.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup cubes, cooked (205g) | 21.5g | 6.6g | 14.9g |
| 100 grams | 10.5g | 3.2g | 7.3g |
Net carbs
One cup of cooked butternut squash has 14.9g of net carbs, which is total carbs (21.5g) minus fiber (6.6g). The fiber is meaningful here: 6.6g per cup slows digestion and softens the glycemic hit compared with the raw carb count alone. See the net carbs guide for when to use net instead of total.
Glycemic index of butternut squash
The glycemic index of butternut squash is about 51. Cooked butternut squash has a moderate glycemic index of about 51. Roasting at high heat caramelizes surface sugars and nudges the GI slightly higher than steaming or boiling, which keeps more of the cell structure intact.
For diabetes
One cup of cooked butternut squash contains 21.5g of total carbs. Most diabetes care teams count total carbs rather than net, so that full 21.5g goes toward your meal budget. The 6.6g of fiber moderates the glucose rise compared with refined starches at the same carb count, but the load is still real. A half-cup serving cuts the total to about 10.7g of total carbs, which fits more easily into a lower-carb plate. Pairing it with protein or fat slows absorption further. See the diabetes carb-counting guide.
Keto and low carb
One cup of cooked butternut squash has 14.9g of net carbs, which is more than half a typical strict keto budget of 20 to 30g per day. A half-cup side portion brings net carbs to about 7.5g and can fit a moderate low-carb plan. Most strict keto plans replace butternut squash with zucchini or cauliflower entirely.
Good to know
The USDA data here is for squash baked with salt, which concentrates the flesh as water evaporates. Raw butternut squash runs about 10.5g of carbs per 100g, nearly the same density, but a cup of raw cubes weighs less than a cup of cooked, so weigh portions after cooking for the most accurate count. Butternut squash soup is a different calculation entirely: recipes often add cream, apple, or brown sugar, easily pushing a bowl past 30g of carbs before any bread on the side.
Full nutrition (per 100g)
- Calories: 40.0 kcal
- Carbohydrate: 10.49g
- Fiber: 3.2g
- Sugars: 1.97g
- Protein: 0.9g
- Fat: 0.09g
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Get the appFrequently asked questions
How many carbs are in butternut squash?
One cup of cooked butternut squash cubes (205g) has 21.5g of carbohydrate. Per 100g, it is about 10.5g. A half-cup serving has about 10.7g.
How many net carbs are in butternut squash?
One cup has 14.9g of net carbs, which is total carbs (21.5g) minus fiber (6.6g). A half-cup has about 7.5g of net carbs.
What is the glycemic index of butternut squash?
Cooked butternut squash has a GI of about 51, which is in the moderate range. Roasting raises it slightly compared with steaming because surface sugars caramelize.
Is butternut squash good for diabetics?
In a measured portion it can fit. A half-cup has about 10.7g of total carbs and its GI of 51 produces a slower rise than white potato. Count total carbs for dosing and pair it with protein to soften the peak.
Is butternut squash keto?
Not in full-cup servings. One cup has 14.9g of net carbs, more than half a typical daily keto budget. A quarter-cup at roughly 3.7g of net carbs can fit a strict keto plan.
How does butternut squash compare to sweet potato for carbs?
Sweet potato is roughly twice as carb-dense: about 20g per 100g cooked versus 10.5g for butternut squash. A cup of butternut squash carries about half the carbs of a medium sweet potato.