With its naturally sweet flavor and creamy texture, butternut squash (Cucurbita moschata) is a versatile vegetable.
Butternut squash is low in calories but high in nutrients, including antioxidants and beta-carotene.
The antioxidants in butternut squash may help reduce the risk of some cancers and promote heart, brain, and skin health.
Butternut squash is an excellent source of fiber, helping you feel full longer and supporting weight management.
The complex carb helps balance blood sugar levels and offers sustained energy.
With its naturally sweet flavor and creamy texture, butternut squash (Cucurbita moschata) is a versatile vegetable. Well, it’s technically a fruit because it has seeds and grows from a flowering plant. In any case, it lends itself to a variety of dishes, from comforting soups to savory casseroles.
Is butternut squash healthy, though? The short answer is yes.
This winter squash is chock full of nutrients, including fiber and antioxidants like vitamins A and C. Plus, butternut squash is low in calories, making it an excellent choice for weight management plans.
Let’s explore butternut squash nutrition facts, the benefits of eating this winter squash, and how to add it to your diet.
Is butternut squash good for you? Butternut squash is rich in nutrients but low in calories, making it a smart addition to your diet.
Here’s a breakdown of the nutritional information for a 100-gram (g) serving of raw butternut squash:
Calories: 48
Carbohydrates: 10.5 grams
Protein: 1.15 grams
Fiber: 2 grams
Vitamin C: 7.6 milligrams (mg)
Magnesium: 15 milligrams
Potassium: 329 milligrams
Manganese: 0.08 milligrams
Calcium: 22 milligrams
Iron: 0.21 milligrams
Butternut squash also contains carotenoids, such as beta-carotene. This antioxidant-rich pigment is responsible for the fruit’s vibrant yellow color.
Carotenoids are a type of provitamin A, meaning your body can convert them into the active forms of vitamin A (retinal and retinoic acid).
Vitamin A is crucial for cell growth, heart, skin, and brain health, and immune system function. It’s also essential for fetal development during pregnancy.
Butternut squash is rich in B vitamins, including folate (vitamin B9). These nutrients are necessary for energy and red blood cell production.
This nutrient-dense winter squash also delivers a dose of electrolytes, with magnesium and potassium. These are vital in balancing fluids in the body and maintaining healthy bones and muscles.
The antioxidants in butternut squash (particularly vitamins A and C and beta-carotene) have been shown to prevent or slow cellular damage and reduce inflammation. But the benefits of these nutrients don’t stop there.
Here are a few areas where you might see benefits by eating more butternut squash (or other fruits and veggies with similar nutrients).
Butternut squash’s anti-inflammatory properties may help reduce chronic inflammation, something linked to various types of cancer. How so? Vitamins A and C help combat the oxidative stress that can lead to cell damage and cancer development.
The carotenoids in butternut squash are also associated with a lower risk of certain tumors and malignant cancers, such as lung cancer.
Butternut squash is a good source of dietary fiber, which is essential for healthy digestion. High-fiber diets are correlated with a lower risk of colorectal cancer, possibly because they encourage regular bowel movements and help maintain gut health.
→ Read: 10 Anti-Inflammatory Foods to Start Eating Today
Butternut squash supports heart health primarily because of its high fiber content.
Eating lots of fiber can help lower cholesterol levels and promote healthy blood pressure. Not only that, but antioxidants like vitamins E and C help protect the heart from oxidative stress.
That’s not all. The potassium found in butternut squash might help regulate blood pressure by balancing sodium levels in the body. Together, these nutrients support overall cardiovascular health and may help reduce the risk of heart disease.
Butternut squash can be a beneficial addition to diabetes-friendly diets. It’s a nutrient-dense, fiber-rich option and a good source of complex carbohydrates. Unlike refined carbs, which can cause spikes in blood sugar, butternut squash offers sustained energy and valuable nutrients.
→ Read: How to Lower Cholesterol
Research shows that eating antioxidant-rich foods like butternut squash can reduce the risk of mental decline and possibly boost cognitive function.
A 2021 study suggests that eating vegetable carotenoids — including yellow and orange ones like butternut squash — might lower your chances of cognitive decline.
Vitamin A helps promote cell turnover and repair. This can improve skin texture and reduce the appearance of fine lines and wrinkles.
Meanwhile, vitamin C helps protect skin from free radical damage, support collagen production, and maintain skin elasticity.
Butternut squash can support weight management due to its low calorie density and high fiber content.
Eating more low-calorie, nutrient-rich foods allows you to eat satisfying portions without significantly increasing your calorie intake. Plus, the fiber in butternut squash promotes feelings of fullness (satiety), reducing overall hunger and helping control cravings.
→ Learn more: Fiber for Weight Loss: How a High-Fiber Diet Can Benefit You
Adding more butternut squash to your diet is easy and delicious. Try the following ideas for a healthy and tasty meal.
A quick note: Due to butternut squash’s high level of fiber, you may want to introduce it slowly to prevent any gastrointestinal issues.
Blend roasted butternut squash into soups or purées for a creamy, rich texture without the fat or calories of butter or cream. Blended butternut squash, garlic, olive oil, and herbs can create a stellar pasta sauce.
Cut butternut squash into cubes. Then toss with olive oil, salt, and your favorite spices, and roast in the oven. This enhances its natural sweetness and makes for a great side dish.
→ Related: 15 Healthy Thanksgiving Sides
Add roasted or steamed butternut squash to salads for a nutritious boost. This yellow squash pairs well with greens (think spinach or kale), nuts, and vinaigrettes.
Incorporate puréed butternut squash into baked goods like muffins, pancakes, or breads. It adds moisture and nutrition while reducing the need for saturated fats.
Blend cooked or roasted butternut squash into a smoothie. Pair it with warm spices like cinnamon or nutmeg and nonfat Greek yogurt for extra protein.
Butternut squash is high in nutrients but low in calories, making it an excellent addition to any meal.
Puréed, boiled, or roasted, it’s rich in antioxidants, minerals, vitamins, and fiber. These nutrients contribute to heart and brain health, cancer prevention, and weight management.
Get answers to frequently asked questions about butternut squash benefits and nutrition info below.
Yes. Butternut squash is full of fiber, complex carbohydrates, vitamins, and minerals. Eating it can support digestion, boost energy, and help ensure you’re getting enough essential nutrients.
Yes. Butternut squash is low in calories but high in nutrients. You can eat a satisfying portion without upping your daily calorie intake too much. And the fiber content keeps you feeling full longer.
Sweet potatoes are rich in beta-carotene, vitamins A and C, and potassium. They have a slightly higher calorie count and carbohydrate content than butternut squash but provide more fiber. Both are versatile, healthy options. The choice comes down to your dietary needs and preferences.
→ Learn more: Carbs vs. Calories
There’s no such thing as a good or bad carb. All macronutrients should be eaten in moderation. Butternut squash is a nutrient-dense food that provides complex carbohydrates while being low in calories.
→ Learn more: Are Carbs Bad for Weight Loss?
Eating butternut squash offers numerous health benefits, including support for heart health due to its high fiber and antioxidant content. It’s rich in vitamins A and C, which bolster immune function and healthy skin. Its low-calorie density makes it a great option for weight management.
→ Healthy meal ideas: Sheet Pan Chicken and Veggies Recipe
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