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Butternut squash is harvested in late summer or early fall. Known as winter squash, it is naturally sweet and has a slightly nutty flavor. Some compare it to a sweet potato, although butternut squash has a more moist texture.
Packed with vital nutrients such as antioxidants, vitamins and minerals, butternut squash has many potential health benefits, including reducing the risk of cancer, heart disease, and cognitive decline (reduced memory and thinking). Butternut squash is often served as a vegetable dish. However, it is fruit.
This article discusses the nutritional facts of butternut squash, its benefits, how to prepare it, and who should avoid it.
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Serving Nut Squash: Nutrition Facts
Butternut squash is a low-calorie food and is packed with nutrients. Although it is higher in carbs than some other veggies, its low glycemic index (a rating of how carbs affect blood sugar) still makes it a healthy choice for most people.
A 1-cup serving of cooked butternut squash includes:
- calories: 82
- Protein: 2 grams (g)
- Carbohydrates: 22 g
- Fiber: 7 g
- Calcium: 84 milligrams (mg)
- Iron: 1 mg
- Magnesium: 59 mg
- Phosphorus: 55 mg
- Potassium: 582 mg
- Sodium: 8 mg
- Vitamin C: 31 mg
- Folate: 39 micrograms (mcg)
- Vitamin A, RAE: 1,140 mcg
In comparison, 1 cup of sweet potatoes has 249 calories, 58 g carbs, and 19 g sugar. That said, sweet potatoes have many benefits, and they excel in several essential nutrients, such as double the calcium and more iron, potassium, vitamin C, and vitamin A.
What Compounds Are in Butternut Squash?
Butternut squash contains micronutrients (vitamins and minerals) and macronutrients (nutrients that provide energy). These include:
- Minerals such as potassium, magnesium, sodium, manganese, zinc, and tocopherol
- Vitamins, including A, C, E, K, and folic acid
- Macronutrients like protein and carbs
Butternut squash also contains essential amino acids and antioxidants.
Beta-carotene (a carotenoid) is a powerful antioxidant found in large quantities in orange foods such as carrots. Carotenoids are converted to vitamin A in your body. Research shows that foods high in this nutrient have anti-inflammatory activity.
Benefits of Butternut Squash All Year Round
The nutrients in butternut squash can benefit your immune system, heart, memory, and more.
Immune system
Butternut squash’s immune boosting properties may be due to its high vitamin C content. Studies show that vitamin C, a powerful antioxidant, enhances immune defense by supporting cellular functions. Too little vitamin C can lead to weakened immunity and a higher risk of infections.
Cancer
The antioxidants in butternut squash, such as beta carotene and vitamin C, may reduce cancer risk. Antioxidants work to reduce oxidative stress, a risk factor for tumor development.
Research on antioxidants and cancer prevention is mixed. Several laboratory and animal studies show evidence that antioxidants reduce the risk of cancer. However, randomized controlled clinical trials have found no effect on cancer risk or that it increases cancer risk in some cases. A
In a meta-analysis of eight studies, beta-carotene supplementation was associated with an increased risk of lung cancer. These results were more significant among participants who were smokers and asbestos workers.
However, research has found that vitamin C is linked to reduced risks of the following types of cancer:
Heart disease
Vegetables, in general, are a great way to protect your heart through your diet. But yellow and orange fruits and vegetables, like butternut squash, have high amounts of carotenoids, which are known to reduce oxidative stress and inflammation. Multiple studies show an inverse relationship between the consumption of these vegetables and heart disease.
Memory
The carotenoids in butternut squash may help reduce your risk of cognitive decline. One review and meta-analysis of 23 studies found that blood carotenoid levels were significantly lower in participants with dementia than in controls. Low levels of carotenoids may be a risk factor for dementia and mild cognitive impairment.
Other studies have found that carotenoids may have potential for those who already have cognitive impairment. Research shows that carotenoid supplementation has helped improve cognitive performance in healthy people aged 45-78. In participants with age-related forgetfulness, supplementation improved at both low and high doses.
Shouldn’t Anyone Eat Nut Squash?
Most people can enjoy butternut squash. However, if you are allergic to butternut squash, you should avoid it. Some people may experience what is known as squash hands after handling raw butternut squash. Squash hands are contact dermatitis, an allergic skin reaction.me
If you’re on a low-carb diet, you may want to limit how often you eat butternut squash—but as far as high-carb veggies go, butternut squash is a good choice because its low glycemic index.
How To Cut In Butternut Squash
Winter squash is difficult to cut into, and butternut squash is no exception. Their tough outer skin, rounded edges, and bottom can be dangerous to knife.
Try these tips to make it a little safer and easier to cut up:
- Before cutting into the squash, soften it a bit by microwaving it for a few minutes first.
- If you cube the squash, peel it first with a vegetable peeler.
- If you roast it, it is not necessary to peel; you can scoop the flesh out of the skin after it cooks.
- Next, cut off the top, then cut it in half lengthwise.
- Scoop out the seeds.
- If you are roasting, you are done cutting.
- If cubed, cut each half horizontally, separating the bottom of the bulb from the narrowest top.
- Cut the top into strips, then cut the strips into cubes.
- Repeat with the bottom, cut them into strips and then cubes.
Not Just Soup: Butternut Squash Meal Ideas
Butternut squash is a versatile food that you can incorporate into many meals. Ways to cook butternut squash include:
- Pureed butternut squash soup
- Cubed in vegan chili
- Cubed in a stew
- Roasted and seasoned as a side dish
- Cubed and roasted along with other winter veggies
- Pureed and used as a filling for tortellini, ravioli, or stuffed shells
- Hallowed out and filled with rice, dried fruit, nuts, cheese, and seasoning
- Cubed, cooled, and used in salads
- Pureed and creamy to use as a substitute for cheese sauce in pasta dishes
Summary
Butternut squash is a healthy addition to almost any diet. Packed with fiber, vitamin C, and carotenoids, the antioxidant content of this winter squash may help prevent heart disease and cancer. In addition, it is a great immune system booster. With its versatility, you will likely find many ways to incorporate it into your meal plan.
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