Vegetable

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 28 g daily value and a good amount for a vegetable. Per 100 g it works out to 2.1 g, which ranks 16 of 60 vegetables in the FiberUp database. About 33% of that fiber is soluble and 67% insoluble. It would take 9 servings to reach the 25 g adequate intake for women and 13 for the 38 g for men. Source: USDA FoodData Central.

By Anthony Calise, maker of FiberUp. Data checked October 2026.

per 1 cup cubed

2.1g

per 100 g

11%

daily value

#16of 60

vegetables

Soluble vs insoluble

Soluble 1g 33% Insoluble 2g 67%

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.

Counts toward plant diversityLow FODMAP at this serving

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%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

9×

servings of butternut squash to reach 25 g, the adequate intake for adult women

13×

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?

1 cup cubed of butternut squash, about 140 grams, contains 3 grams of dietary fiber. That is 2.1 grams of fiber per 100 grams and 11% of the 28 gram daily value.

Is butternut squash high in fiber?

Butternut Squash is a good source at 3 g per serving, ranking 16 of 60 vegetables in the FiberUp database. Pairing it with a legume or whole grain gets a meal past 10 g.

Is the fiber in butternut squash soluble or insoluble?

About 33% of the fiber in butternut squash is soluble (1 g) and 67% is insoluble (2 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of butternut squash would reach a daily fiber goal?

It would take about 9 servings to reach 25 g (the adequate intake for adult women) and 13 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

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.