Table of ContentsView AllTable of ContentsNutrition FactsNutritional CompoundsBenefitsWho Should Avoid It?Cutting It UpMeal Ideas
Table of ContentsView All
View All
Table of Contents
Nutrition Facts
Nutritional Compounds
Benefits
Who Should Avoid It?
Cutting It Up
Meal Ideas
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 tosweet 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, andcognitive 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.
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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, itslow 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:
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) andmacronutrients(nutrients that provide energy). These include:
Butternut squash also contains essential amino acids andantioxidants.
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 haveanti-inflammatoryactivity.
Year-Round Butternut Squash Benefits
The nutrients in butternut squash may benefit yourimmune system, heart, memory, and more.
Immune System
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 oflung 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:
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 withdementiathan 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 assquash handsafter handling raw butternut squash. Squash hands arecontact 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:
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:
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.
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12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Squash, winter, butternut, cooked, baked, without salt.U.S. Department of Agriculture.Sweet potato, cooked, boiled, without skin.Armesto J, Rocchetti G, Senizza B, et al.Nutritional characterization of butternut squash (Cucurbita moschata D.): Effect of variety (Ariel vs. Pluto) and farming type (conventional vs. organic).Food Res Int. 2020;132:109052. doi:10.1016/j.foodres.2020.109052Kawata A, Murakami Y, Suzuki S, Fujisawa S.Anti-inflammatory activity of β-carotene, lycopene and tri-n-butylborane, a scavenger of reactive oxygen species.In Vivo. 2018;32(2):255-264. doi:10.21873/invivo.11232Carr AC, Maggini S.Vitamin C and immune function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211National Cancer Institute.Antioxidants and cancer prevention.Kordiak J, Bielec F, Jabłoński S, Pastuszak-Lewandoska D.Role of beta-carotene in lung cancer primary chemoprevention: A systematic review with meta-analysis and meta-regression.Nutrients. 2022;14(7):1361. doi:10.3390/nu14071361Chen Z, Huang Y, Cao D, et al.Vitamin C intake and cancers: An umbrella review.Front Nutr. 2022;8:812394. doi:10.3389/fnut.2021.812394Blekkenhorst LC, Sim M, Bondonno CP, et al.Cardiovascular health benefits of specific vegetable types: A narrative review.Nutrients. 2018;10(5):595. doi:10.3390/nu10050595Wang L, Zhao T, Zhu X, Jiang Q.Low blood carotenoid status in dementia and mild cognitive impairment: A systematic review and meta-analysis.BMC Geriatr. 2023;23(1):195. doi:10.1186/s12877-023-03900-7Davinelli S, Ali S, Solfrizzi V, Scapagnini G, Corbi G.Carotenoids and cognitive outcomes: A meta-analysis of randomized intervention trials.Antioxidants (Basel). 2021;10(2):223. doi:10.3390/antiox10020223Shah MA, Feldman SR.Hand dermatitis secondary to exposure to butternut squash.Case Rep Dermatol. 2022;14(2):123-126. doi:10.1159/000524930
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Squash, winter, butternut, cooked, baked, without salt.U.S. Department of Agriculture.Sweet potato, cooked, boiled, without skin.Armesto J, Rocchetti G, Senizza B, et al.Nutritional characterization of butternut squash (Cucurbita moschata D.): Effect of variety (Ariel vs. Pluto) and farming type (conventional vs. organic).Food Res Int. 2020;132:109052. doi:10.1016/j.foodres.2020.109052Kawata A, Murakami Y, Suzuki S, Fujisawa S.Anti-inflammatory activity of β-carotene, lycopene and tri-n-butylborane, a scavenger of reactive oxygen species.In Vivo. 2018;32(2):255-264. doi:10.21873/invivo.11232Carr AC, Maggini S.Vitamin C and immune function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211National Cancer Institute.Antioxidants and cancer prevention.Kordiak J, Bielec F, Jabłoński S, Pastuszak-Lewandoska D.Role of beta-carotene in lung cancer primary chemoprevention: A systematic review with meta-analysis and meta-regression.Nutrients. 2022;14(7):1361. doi:10.3390/nu14071361Chen Z, Huang Y, Cao D, et al.Vitamin C intake and cancers: An umbrella review.Front Nutr. 2022;8:812394. doi:10.3389/fnut.2021.812394Blekkenhorst LC, Sim M, Bondonno CP, et al.Cardiovascular health benefits of specific vegetable types: A narrative review.Nutrients. 2018;10(5):595. doi:10.3390/nu10050595Wang L, Zhao T, Zhu X, Jiang Q.Low blood carotenoid status in dementia and mild cognitive impairment: A systematic review and meta-analysis.BMC Geriatr. 2023;23(1):195. doi:10.1186/s12877-023-03900-7Davinelli S, Ali S, Solfrizzi V, Scapagnini G, Corbi G.Carotenoids and cognitive outcomes: A meta-analysis of randomized intervention trials.Antioxidants (Basel). 2021;10(2):223. doi:10.3390/antiox10020223Shah MA, Feldman SR.Hand dermatitis secondary to exposure to butternut squash.Case Rep Dermatol. 2022;14(2):123-126. doi:10.1159/000524930
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture.Squash, winter, butternut, cooked, baked, without salt.U.S. Department of Agriculture.Sweet potato, cooked, boiled, without skin.Armesto J, Rocchetti G, Senizza B, et al.Nutritional characterization of butternut squash (Cucurbita moschata D.): Effect of variety (Ariel vs. Pluto) and farming type (conventional vs. organic).Food Res Int. 2020;132:109052. doi:10.1016/j.foodres.2020.109052Kawata A, Murakami Y, Suzuki S, Fujisawa S.Anti-inflammatory activity of β-carotene, lycopene and tri-n-butylborane, a scavenger of reactive oxygen species.In Vivo. 2018;32(2):255-264. doi:10.21873/invivo.11232Carr AC, Maggini S.Vitamin C and immune function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211National Cancer Institute.Antioxidants and cancer prevention.Kordiak J, Bielec F, Jabłoński S, Pastuszak-Lewandoska D.Role of beta-carotene in lung cancer primary chemoprevention: A systematic review with meta-analysis and meta-regression.Nutrients. 2022;14(7):1361. doi:10.3390/nu14071361Chen Z, Huang Y, Cao D, et al.Vitamin C intake and cancers: An umbrella review.Front Nutr. 2022;8:812394. doi:10.3389/fnut.2021.812394Blekkenhorst LC, Sim M, Bondonno CP, et al.Cardiovascular health benefits of specific vegetable types: A narrative review.Nutrients. 2018;10(5):595. doi:10.3390/nu10050595Wang L, Zhao T, Zhu X, Jiang Q.Low blood carotenoid status in dementia and mild cognitive impairment: A systematic review and meta-analysis.BMC Geriatr. 2023;23(1):195. doi:10.1186/s12877-023-03900-7Davinelli S, Ali S, Solfrizzi V, Scapagnini G, Corbi G.Carotenoids and cognitive outcomes: A meta-analysis of randomized intervention trials.Antioxidants (Basel). 2021;10(2):223. doi:10.3390/antiox10020223Shah MA, Feldman SR.Hand dermatitis secondary to exposure to butternut squash.Case Rep Dermatol. 2022;14(2):123-126. doi:10.1159/000524930
U.S. Department of Agriculture.Squash, winter, butternut, cooked, baked, without salt.
U.S. Department of Agriculture.Sweet potato, cooked, boiled, without skin.
Armesto J, Rocchetti G, Senizza B, et al.Nutritional characterization of butternut squash (Cucurbita moschata D.): Effect of variety (Ariel vs. Pluto) and farming type (conventional vs. organic).Food Res Int. 2020;132:109052. doi:10.1016/j.foodres.2020.109052
Kawata A, Murakami Y, Suzuki S, Fujisawa S.Anti-inflammatory activity of β-carotene, lycopene and tri-n-butylborane, a scavenger of reactive oxygen species.In Vivo. 2018;32(2):255-264. doi:10.21873/invivo.11232
Carr AC, Maggini S.Vitamin C and immune function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211
National Cancer Institute.Antioxidants and cancer prevention.
Kordiak J, Bielec F, Jabłoński S, Pastuszak-Lewandoska D.Role of beta-carotene in lung cancer primary chemoprevention: A systematic review with meta-analysis and meta-regression.Nutrients. 2022;14(7):1361. doi:10.3390/nu14071361
Chen Z, Huang Y, Cao D, et al.Vitamin C intake and cancers: An umbrella review.Front Nutr. 2022;8:812394. doi:10.3389/fnut.2021.812394
Blekkenhorst LC, Sim M, Bondonno CP, et al.Cardiovascular health benefits of specific vegetable types: A narrative review.Nutrients. 2018;10(5):595. doi:10.3390/nu10050595
Wang L, Zhao T, Zhu X, Jiang Q.Low blood carotenoid status in dementia and mild cognitive impairment: A systematic review and meta-analysis.BMC Geriatr. 2023;23(1):195. doi:10.1186/s12877-023-03900-7
Davinelli S, Ali S, Solfrizzi V, Scapagnini G, Corbi G.Carotenoids and cognitive outcomes: A meta-analysis of randomized intervention trials.Antioxidants (Basel). 2021;10(2):223. doi:10.3390/antiox10020223
Shah MA, Feldman SR.Hand dermatitis secondary to exposure to butternut squash.Case Rep Dermatol. 2022;14(2):123-126. doi:10.1159/000524930
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