FiberUp
How much fiber is in butternut squash?
Butternut Squash has 3 g of fiber per 1 cup cubed (140 g). That is 11% of the daily value and a good amount for a vegetable.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About butternut squash and fiber
A cup of cubed butternut squash provides 3 grams of fiber, a third of it soluble. It roasts down considerably, so a cup of roasted squash is denser than this raw-cubed measure.
How butternut squash compares to other vegetables
Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Grape Tomatoes | 1 cup | 3.2 g | 2.1 g | 11% |
| Okra | 1 cup | 3.2 g | 3.2 g | 11% |
| Turnip | 1 cup cubed | 3.1 g | 2.4 g | 11% |
| Butternut Squash | 1 cup cubed | 3 g | 2.1 g | 11% |
| Asparagus | 1 cup | 2.8 g | 2.1 g | 10% |
| Cooked Cabbage | 1 cup | 2.8 g | 1.9 g | 10% |
| Parsnip | 1/2 cup sliced | 2.8 g | 3.6 g | 10% |
Servings to reach a daily goal
servings of butternut squash to reach 25 g, the adequate intake for adult women
servings of butternut squash to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for butternut squash
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Squash, winter, butternut, raw | 2 g | – | – |
| Nuts, butternuts, dried | 4.7 g | – | – |
| Squash, winter, butternut, cooked, baked, without salt | 3.2 g | – | – |
| Squash, winter, butternut, frozen, unprepared | 1.3 g | – | – |
| Squash, winter, butternut, cooked, baked, with salt | 3.2 g | – | – |
Frequently asked questions
How much fiber is in butternut squash?
Is butternut squash high in fiber?
Is the fiber in butternut squash soluble or insoluble?
How many servings of butternut squash would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.