Squash, winter, butternut, cooked, baked, with salt & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 4.5 per 100g.
✅ Nutrition data verified · GL 4.5/100g · GI 61.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Response at a Glance
Key Nutrition Data
Version Differences at a Glance
For sodium, this one sits in the middle of its Squash family: 240 mg per 100g against a 1-254 mg per 100g spread. For saturated fat, this one sits in the middle of its Squash family: 0.0 per 100g against a 0.0-0.1 per 100g spread.
Glycemic load across the 22-item Squash group runs 2.2 to 8.1 per 100g, so the version matters as much as the food. Closest variants worth comparing: Frozen, Cooked, Raw.
How to Include It
💡 Cook Lightly or Eat Raw
Overcooking breaks down vegetable fiber and can increase glycemic impact. Light steaming preserves structure and nutrients.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 102g | 10.7g | 4.6 | Friendly |
| Standard Serving | 205g | 21.5g | 9.2 | Friendly |
| Restaurant Portion | 410g | 43.0g | 18.4 | Moderate |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Worth Comparing
🥦 Chrysanthemum leaves, raw
GL 0/100g — Low GL
Fiber 3.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chrysanthemum leaves, raw & diabetes →🥦 Chrysanthemum, garland, raw
GL 0/100g — Low GL
Fiber 3.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chrysanthemum, garland, raw & diabetes →🥦 Alfalfa seeds, sprouted, raw
GL 0.1/100g — Low GL
Fiber 1.9g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Alfalfa seeds, sprouted, raw & diabetes →🥦 Mustard greens, frozen, unprepared
GL 0.1/100g — Low GL
Fiber 3.3g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Mustard greens, frozen, unprepared & diabetes →Quick Answers
Is Squash winter butternut good for diabetes?
Squash winter butternut scores a GL of 4.5 on the glycemic scale. For context, ≤10 is considered low. This is general dietary information and should not replace personalized guidance from your care team.
What GL value does Squash winter butternut carry?
Squash winter butternut's glycemic load: 4.5 (per 100g). Unlike GI which only measures speed, GL accounts for actual carbohydrate quantity — making it the more practical number for diabetes management.
How quickly does Squash winter butternut raise blood sugar?
The primary way Squash winter butternut affects blood sugar is through its carbohydrate content (10.5g/100g). With a GI of 61.9 (medium) and limited fiber, this produces an overall GL of 4.5 (Low).
Is the GI value accurate?
The GI of 61.9 for Squash winter butternut is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Vegetables and Vegetable Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 61.9 — subcategory_avg:Vegetables and Vegetable Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 205.0g) = 4.5 × 205.0 ÷ 100 = 9.2
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 170130. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Squash, winter, butternut, cooked, baked, with salt — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/squash-winter-butternut-cooked-baked-with-salt/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.