How Nutritious Is Butternut Squash? (2024)

Butternut squash is a type of winter squash native to the Americas. It is technically a fruit and has long been utilized as a source of vegan protein by Indigenous populations when paired with corn and beans. Together, the three are referred to as "The Three Sisters" and are a common sight in autumn.

Butternut squash is a great addition to sweet and savory dishes. Even though high in carbohydrates, butternut squash nutrition is a potent source of vitamin A with a low glycemic index.

Butternut Squash Nutrition Data

Butternut squash is an excellent source of vitamins A and C, and fiber. The following butternut squash nutrition information is provided by the USDA.

Carbs

A 1-cup serving of cooked butternut squash provides only 82 calories, most of which comes from the 21.5 grams of carbohydrates. Butternut squash is a good source of dietary fiber with up to 24% of your daily needs. The USDA recommends adults consume between 22 and 34 grams of fiber daily, depending on age and gender.

Butternut squash is full of healthy carbohydrates, and when it is boiled it has a low glycemic index of 51, making it a filling option that most people can incorporate into meals.

Fats

Butternut squash is a great choice for people on low-fat diets, as it contains almost no fat.

Protein

Butternut squash has 1.8 grams of protein per serving, and you can supplement it with other protein sources to meet your daily protein needs. Dried or roasted squash seeds also contain protein and can serve as a filling, nutrient-dense snack.

Vitamins and Minerals

Butternutsquash is an excellent source of vitamin A, with a single serving providing more than the daily requirement for adults. Vitamin A is essential for proper organ function and optimal vision.It isalso an excellent source of vitamin C, thiamin, niacin, vitamin B6, folate, and pantothenic acid.

Minerals in butternut squash includecalcium, iron, phosphorus, potassium, magnesium, and manganese.

Calories

One cup of cubed, cooked butternut squash (205g) provides 82 calories, 90% of which comes from carbs, 8% protein, and 25% fat.

Butternut Squash Health Benefits

Including butternut squash in your meal plan may provide certain health benefits because of its nutrients.

May Help Prevent Vision Loss

Vitamin A is essential for the maintenance of normal vision. Butternut squash contains beta-carotene, a type of vitamin A especially important for eye health.

Studies show consuming foods or supplements with beta-carotene may help prevent age-related macular degeneration—a form of vision loss that becomes more common as people age.

Butternut squash contains high levels of vitamin C, some vitamin E, and a minimal amount of zinc. An above-average intake of vitamins C and E, beta-carotene, and zinc was associated with a 35% decrease in age-related macular degeneration.

May Reduce Risk of Some Cancers

The vitamin A in butternut squash may also play a role in preventing certain cancers. The vitamin is important for regulating cell growth and differentiation. Some studies have examined the association between beta-carotene and a lower risk for prostate and lung cancers.

For example, the relationship between beta-carotene and lung cancer in people who smoke has been studied with mixed results. There is some evidence that higher vitamin A intake may lead to a lower risk of prostate cancer. However, the relationship between vitamin A and cancer risk is still unclear, and there is a possibility that taking too much vitamin A may be detrimental.

May Reduce Risk of Measles

While measles is no longer common in the United States, it is still a cause of death in some developing countries. Vitamin A deficiency increases the risk of severe measles. Consuming foods that are high in vitamin A or taking a vitamin A supplement can help reduce the risk of vitamin A deficiency.

Reduces Chronic Disease Risk

Researchers have identified certain foods as powerhouse fruits and vegetables strongly associated with reduced chronic disease risk. These foods provide higher levels of bioavailable nutrients such as vitamin C, niacin, vitamin B6, and folate. Winter squash, including butternut squash and acorn squash, made the list.

The vitamin C in butternut squash is also involved in producing certain neurotransmitters. Vitamin C may have a therapeutic roleagainst neurodegenerative diseases involving high levels of oxidative stress.

Squashhas been foundto help reduce the risk of heart disease and hypertension because of the anti-inflammatory actions of its polyphenolic compounds.

Aids Skin Health

Butternut squash is an excellent source of vitamin C, containing up to 34% of the recommended daily amount in just 1 cup. Vitamin C is necessary for producing collagen, the main protein in the skin. It also assists in antioxidant protection against UV-induced photodamage.

Vitamin C is sometimes applied topically to the skin. Authors of one study noted that healthy skin is positively associated with fruit and vegetable intake in several well-executed intervention studies. Although the active component in the fruit and vegetables responsible for the observed benefit can't be identified, vitamin C availability may be a factor.

Allergies

A butternut squash allergy can cause contact dermatitis of the hands affecting some people when they peel and cut squash. If you have this sensitivity, wear gloves during preparation.

Allergic reactions from consuming butternut squash have not been reported, but foods with proteins can be allergenic. If you experience food allergy symptoms (such as itching, swelling, or hives), contact a physician for diagnosis.

Adverse Effects

A higher-than-normal intake of vitamin A is associated with adverse effects; the tolerable upper limit for pre-formed vitamin A is about 3,000mcg per day. However, adverse effects are with pre-formed vitamin A, primarily in meat and dairy products.

The beta-carotene and provitamin A carotenoids found in plant-based foods like butternut squash are not associated with major adverse effects. The only adverse effect of higher-than-normal intakes of plant-based vitamin A (excess beta-carotene) is carotenoderma, a harmless condition where the skin takes on a yellow-orange color that can be reversed by discontinuing the food or supplement containing high levels of beta-carotene.

Squash Varieties

There are many varieties of winter squash, but just one kind of butternut squash. This squash is the sweetest of the winter squashes and one of the easiest to find.

When Butternut Squash Is Best

Butternut is a winter squash. You'll probably see butternut squash year-round in your store, but it is best in season, which runs through fall and winter.

To select tasty butternut squash, look for a creamy, pear-shaped squash with thick skin that feels heavy for its size. Avoid butternut squash with blemishes or soft spots.

Storage and Food Safety

Place your butternut squash in a cool dark place such as a pantry for up to a month. Do not refrigerate uncooked squash. If you peel or prepare squash, refrigerate it for 5 to 7 days.

You can freeze butternut squash after it has been peeled. Simply cube or slice the raw squash and place it in air-tight freezer bags for up to a year. You can also freeze cooked squash.

You can also eat butternut squash raw, but cooking softens the flesh, making it easier to consume and digest. And because squash can take on many different flavors, it is tastier when cooked. Some people wonder if they can also eat the skin of butternut squash, but it is better not to eat it, as it is hard and unpleasant.

How to Prepare Butternut Squash

Butternutsquash can be roasted, baked, puréed, and sautéed. You can also mash or steam it and add it to soups, stews, and chili, or stuff with whole grains or legumes for a nutrient- and protein-packed vegetarian meal option.

Butternut squash can be difficult to peel, so many cook it with skin on. The squash meat will more easily fall away afterward.

Baking butternut squash with unsaturated fatsuch as grapeseed or canola oil (they have higher smoke points than other options) can enhance the absorption of vitamin A. This roasting technique will also caramelize butternut squash's natural sugar for better flavor.