Butternut Squash
A starchy but fiber-rich vegetable with a moderate GI; the fiber and low sugar keep its insulin impact gentle.
FatTonic Facts
Butternut Squash · per serving 1 cup cubed (205g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 8 | −17.6 |
| Sugar (g) | 4 | −3.2 |
| Processing | whole | 0.0 |
| Fiber (g) | 7 | +11.2 |
| Protein (g) | 2 | +1.4 |
| Glycemic index | 51 | |
| Carbs (g) | 22 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 169296 (Squash, winter, butternut, cooked, baked, without salt), public domain, checked 2 Oct 2026.
Glycemic index: 51, from one test: “Butternut pumpkin, boiled (Australia)”, Table A1 no. 1613 (reference: glucose, 2 h) of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008, citing Sydney University's Glycemic Index Research Service (Human Nutrition Unit, University of Sydney, Australia), unpublished observations, 1995-2007. Opened 26 Oct 2026; the 2021 edition could not be opened.
Per 100 g (USDA record; serving 205 g): carbs 10.5, sugar 2, fiber 3.2, protein 0.9, fat 0.1 g.
What this means for fat-burning
Why this score: glycemic load 8 set it, −17.6 points. Source: USDA FoodData Central, FDC 169296.
The fiber slows digestion and blunts the insulin response.
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Among the 200 rated foods
Butternut Squash scores 92, rated Excellent. It scores higher than 67% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does butternut squash spike insulin?
Glycemic load 8 for 1 cup cubed (205g); FatTonic Score 92/100 — it strongly supports fat-burning.
Is butternut squash good for fat loss?
Excellent (92/100): butternut squash strongly supports fat-burning.