What to Know About Butternut Squash Nutrition and Health Benefits

Butternut squash provides key vitamins, minerals, and antioxidants. It enhances dishes while being low in calories and high in dietary fiber.

Butternut squash, or Cucurbita moschata, is a winter squash with vibrant orange flesh, prized for its adaptability and mildly sweet, nutty taste. It supplies a variety of vitamins, minerals, fiber, and antioxidant compounds.

Although often treated as a vegetable in cooking, butternut squash is botanically a fruit. It’s used in numerous culinary preparations, contributing to both sweet and savory recipes.

Continue reading to discover more about the nutrition profile and potential health advantages of butternut squash.

High in nutrients, low in calories

Butternut squash is low in calories but rich in essential nutrients.

The following are found in 100 grams (g) of raw butternut squash:

• Calories: 48 calories
• Carbohydrates:10.5 g
• Protein: 1.15 g
• Fiber:2 g
• Vitamin C: 7.6 milligrams (mg)
• Folate (B9): 55 micrograms (µg)
• Magnesium: 15 mg
• Potassium: 329 mg
• Manganese: 0.075 mg
• Calcium:22 mg
• Iron:0.21 mg

Butternut squash delivers an excellent assortment of vitamins and minerals.

It’s also a source of carotenoids — including beta-carotene — the plant pigments responsible for its vivid hue.

These are provitamin A carotenoids, meaning your body converts them into retinal and retinoic acid — the active forms of vitamin A.

Vitamin A plays a role in regulating cell growth, supporting vision, maintaining bone health, and bolstering immune function. It’s also crucial for fetal development during pregnancy.

Vitamins A and C act as strong antioxidants in the body, shielding cells from damage caused by unstable molecules known as free radicals.

This winter squash is also abundant in B vitamins — including folate — which are necessary for energy metabolism and red blood cell production.

It also supplies magnesium and potassium, nutrients that are important for maintaining bone integrity.

Potential health advantages of butternut squash

Butternut squash contains potent antioxidants, such as vitamin C and beta-carotene.

Antioxidants help limit or slow cellular damage and reduce inflammation, which may lower the risk of several chronic diseases.

Cancer

Studies indicate that diets high in certain antioxidants found in butternut squash — like carotenoids and vitamin C — may be linked to a reduced risk of some cancers.

Some research suggests that Cucurbita moschata, the species that includes butternut squash, could offer protective effects against cancers such as melanoma and leukemia. More investigation is required.

Heart disease

Yellow and orange fruits and vegetables — including butternut squash — are considered heart-friendly foods.

The antioxidant content of these colorful produce items can benefit cardiovascular health.

A 2016 study involving 2,445 participants showed that heart disease risk decreased by 23% for each additional daily serving of yellow-orange vegetables.

Further research is needed to clarify the specific impact of butternut squash on heart health.

Consult a registered dietitian for personalized guidance on heart-healthy eating.

Brain health

Certain dietary habits, such as increasing antioxidant-rich foods, may help guard against cognitive decline.

A 2021 study found that higher carotenoid levels from vegetables, including yellow and orange varieties, were associated with reduced cognitive decline among people older than 65.

Additional studies are necessary to better define the effects of butternut squash and other colorful fruits and vegetables on brain function.

Weight loss and management

Butternut squash is a source of fiber.

A 2023 study found that individuals following a plant-rich, high-fiber diet were more likely to lose weight than those consuming less fiber.

Including butternut squash in meals is an easy strategy to increase dietary fiber intake.

Ways to enjoy butternut squash

Butternut squash is adaptable and complements many flavor profiles.

Here are several ideas for using butternut squash in both sweet and savory preparations:

• Cube butternut squash and roast with olive oil, salt, and pepper for a speedy, flavorful side.
• Replace potatoes with butternut squash when making homemade fries.
• Add roasted butternut squash to salads to increase fiber and texture.
• Incorporate pureed butternut squash into baked goods like breads and muffins.
• Make a creamy, dairy-free soup by combining butternut squash purée with coconut milk.
• Toss chunks of butternut squash into robust stews.
• Create a vegetarian chili with beans, spices, tomato sauce, and butternut squash.
• Fill cooked halves of butternut squash with a grain, vegetable, and cheese mixture for a meatless main dish.
• Mix cooked butternut squash into pasta dishes or use it blended as a sauce.
• Mash cooked squash with salt, milk, and cinnamon for a smooth side dish.
• Serve roasted butternut squash alongside eggs for a substantial breakfast.
• Substitute pureed butternut squash for pumpkin in pies or tarts.
• Add caramelized butternut squash to quiches and frittatas.
• Use butternut squash instead of potato in curry recipes.
• Thinly shave raw butternut squash over salads for an intriguing texture and flavor.
• Experiment by swapping butternut squash for other starchy vegetables like potato, pumpkin, or sweet potato in recipes.

Summary

Butternut squash supplies important vitamins, minerals, and antioxidant compounds.

This low-calorie, fiber-rich winter squash may support weight management, contribute to brain health, and help protect cardiovascular well-being.

Butternut squash is versatile and easy to incorporate into many dishes. A registered dietitian can offer additional advice on how best to include butternut squash in your diet and the potential health benefits it may provide.