Butternut Squash: Nutrition and Benefits
Medically reviewed by Elizabeth Barnes, RDN
Butternut squash is harvested in the late summer or early fall. Known as a winter squash, it is naturally sweet and has a slightly nutty flavor. Some compare it to sweet potato, although butternut squash has a wetter texture.
Packed with vital nutrients like antioxidants, vitamins, and minerals, butternut squash has many potential health benefits, including reducing cancer risk, heart disease, and cognitive decline (a decline in memory and thinking). Butternut squash is commonly served as a vegetable dish. However, it is a fruit.
This article discusses the nutritional facts of butternut squash, its benefits, how to prepare it, and who should avoid it.
GMVozd / Getty Images
Serving of Butternut Squash: Nutrition Facts
Butternut squash is a low-calorie food and is packed with nutrients. While it's higher in carbs than some other veggies, its low glycemic index (a ranking 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 some 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 like 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.
Takeaway
Beta-carotene (a carotenoid) is a powerful antioxidant found in large quantities in orange foods like carrots. Carotenoids are converted to vitamin A in your body. Research shows that foods high in this nutrient have anti-inflammatory activity.
Year-Round Butternut Squash Benefits
The nutrients in butternut squash may 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 potent antioxidant, contributes to immune defense by supporting cellular functions. Too little vitamin C can lead to impaired immunity and a higher risk of infections.
Cancer
The antioxidants in butternut squash, like 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. Some lab and animal studies show evidence that antioxidants reduce the risk of cancer. However, randomized controlled clinical trials have either found no effect on cancer risk or that it increases cancer risk in some situations. A
In a meta-analysis of eight studies, beta-carotene supplementation was associated with an increased risk of lung cancer. These findings were more pronounced 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:
Breast cancer
Endometrial carcinoma (a form of uterine cancer)
Glioma (a type of brain cancer)
Lung cancer
Renal cell cancer (a type of kidney cancer)
Heart Disease
Vegetables, in general, are an excellent way to protect your heart through your diet. But yellow and orange fruits and vegetables, like butternut squash, have high amounts of carotenoids known for reducing oxidative stress and inflammation. Multiple studies show an inverse relationship between consumption of these veggies and heart disease.
Memory
The carotenoids in butternut squash may help lower 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 carotenoid levels could be a risk factor for dementia and mild cognitive impairment.
Other studies found that carotenoids could hold potential for those with existing cognitive impairment. Research shows that carotenoid supplementation helped improve cognitive performance in healthy people ages 45–78. In participants with age-related forgetfulness, supplementation at low and high doses resulted in improvement.
Should Anyone Not Eat Butternut 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 referred to as squash hands after handling raw butternut squash. Squash hands are contact dermatitis, an allergic skin reaction.I
If you are on a low-carbohydrate 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 due to its low glycemic index.
How to Cut Into Butternut Squash
Winter squash is notoriously difficult to cut into, and butternut squash is no exception. Their hard outer skin, circular edges, and bottom can make wielding a knife dangerous.
Try these tips for making it a bit safer and easier to cut up:
Before you cut into the squash, soften it slightly by microwaving for a few minutes first.
If you will cube the squash, peel it first with a vegetable peeler.
If you roast it, there is no need to peel it; you can scoop the flesh from the skin after it cooks.
Next, cut off the top, then cut it in half lengthwise.
Scoop out the seeds.
If roasting, you're done cutting.
If cubing, cut each half horizontally, separating the bulb-shaped bottom from the narrower top.
Slice the top part into strips, then cut the strips into cubes.
Repeat with the bottoms, cutting them into strips and then cubes.
Not Just Soup: Butternut Squash Meal Ideas
Butternut squash is a versatile food that you can incorporate in many meals. Ways to cook butternut squash include:
Pureed butternut squash soup
Cubed in vegan chili
Cubed in stew
Roasted and seasoned as a side dish
Cubed and roasted along with other winter veggies
Pureed and used as filling for tortellini, ravioli, or stuffed shells
Hallowed out and stuffed with rice, dried fruit, nuts, cheese, and seasonings
Cubed, cooled, and used in salads
Pureed and creamed for use as a substitute for cheese sauce in pasta dishes
Summary
Butternut squash is a healthy addition to nearly any diet. Packed with fiber, vitamin C, and carotenoids, this winter squash's antioxidant content may help prevent heart disease and cancer. Plus, it's a great immune system booster. With its versatility, you can likely find dozens of ways to incorporate it into your meal plan.
Read the original article on Verywell Health.
